Calorie Deficit Calculator
HEALTHCalculate calorie deficit or surplus for weight goals.
Enter your details and click Calculate
📖 How to Use Calorie Deficit Calculator
1
Calculate your TDEE
Enter age, weight, height, gender, and activity level.
2
Set your goal
Choose weight loss, maintenance, or gain and your target rate.
3
Get your calorie target
The tool calculates your daily calorie target to hit your goal.
💡 Examples
Safe weight loss
INPUT
TDEE: 2,400 cal, Goal: lose 0.5 kg/week→
OUTPUT
Target: 1,900 cal/day (500 cal deficit)🚀 Pro Tips
✓A 500 calorie daily deficit = ~0.5 kg (1 lb) loss per week — the gold standard for sustainable weight loss.
✓Never go below 1,200 calories/day (women) or 1,500 (men) without medical supervision.
✓Protein intake of 1.6–2.2 g/kg of body weight preserves muscle during a calorie deficit.
✓Weight loss stalls are normal — your TDEE decreases as you lose weight. Recalculate every 4–6 weeks.