Calorie Deficit Calculator

Find the daily calorie deficit and the calories to eat to reach a goal weight by a date, at a steady, safe rate.

Read the guide: How a Calorie Deficit Works for Weight Loss

Your goal

Units

Eat per day

1,758 cal

A 642 cal daily deficit

Weekly loss
0.6 kg
Total to lose
7 kg

Roughly 7,700 calories equals 1 kg of fat. Real results vary. Don't crash diet — informational only, not medical advice.

How it works

  1. 1

    Enter your TDEE

    Add your maintenance calories from the TDEE calculator.

  2. 2

    Set your goal

    Add your current weight, goal weight and timeframe.

  3. 3

    See your plan

    View the daily deficit, target intake and weekly loss.

Instant & 100% private — nothing is uploaded

Every calculation runs locally in your browser. The measurements, dates and details you enter stay on your own device and are never sent to a server — nothing is stored, logged or shared.

Frequently asked questions

How does a calorie deficit cause weight loss?
When you eat fewer calories than you burn, your body uses stored energy — mostly fat — to make up the difference. About 7,700 calories equals roughly one kilogram of fat.
What is a safe rate of loss?
Around 0.5–1% of your body weight per week is a common, sustainable target. Faster loss risks muscle, energy and adherence, and very low intakes can be unsafe.
Is this medical advice?
No. These calculators are for general information and education only. They are not a diagnosis or a substitute for professional care — talk to a doctor or qualified clinician about your health.