Calorie deficit calculator
Calorie Deficit Calculator
Find the exact daily calories to lose weight at a pace you choose. Enter your details, pick a target rate, and get your calorie deficit target, maintenance level, and how long your goal will take.
How a calorie deficit works
Weight loss is energy balance: eat less than you burn and your body makes up the difference from stored fat. A pound of fat is roughly 3,500 calories(about 7,700 per kg), so a 500-calorie daily deficit = ~3,500 per week = ~1 lb lost. The calculator subtracts your chosen deficit from your TDEE to give your target.
Choosing your pace
| Rate | Weekly loss | Trade-off |
|---|---|---|
| Relaxed (−250) | ~0.25 kg / 0.5 lb | Easiest to sustain, minimal hunger |
| Standard (−500) | ~0.5 kg / 1 lb | The recommended balance |
| Faster (−750) | ~0.7 kg / 1.5 lb | Noticeable hunger, watch protein |
| Aggressive (−1,000) | ~1 kg / 2 lb | Hard to hold, muscle-loss risk |
The one thing that makes deficits work
Accuracy. Studies repeatedly show people underestimate what they eat by hundreds of calories — which is why a "deficit" often isn't one. The MyPlate appfixes this by logging meals from a photo or barcode, tracking your intake against this target automatically. Also see your protein and macros, which protect muscle while you lose fat.
Frequently asked questions
What is a calorie deficit?
A calorie deficit means eating fewer calories than your body burns (your TDEE). Because a pound of fat holds roughly 3,500 calories (about 7,700 per kg), a consistent daily deficit forces your body to use stored fat for energy — this is how weight loss works.
How big should my calorie deficit be?
A 500-calorie daily deficit yields about 0.5 kg / 1 lb of loss per week — the widely recommended sustainable pace. Larger deficits (750-1,000) lose faster but are harder to hold and risk muscle loss and low energy. The calculator lets you pick a rate and shows the exact target.
How do I calculate my calorie deficit?
First find your TDEE (maintenance calories), then subtract your chosen deficit. This calculator does both: enter your details, pick a target rate of loss, and it returns your daily calorie goal and how long a sample 5 kg / 11 lb loss would take at that pace.
What is the maximum safe calorie deficit?
Most guidelines cap sustainable loss at about 1% of bodyweight per week, and recommend never eating below 1,200 (women) / 1,500 (men) calories without medical supervision. Very large deficits slow your metabolism, increase hunger, and cost muscle — slower is usually more permanent.
Why am I in a deficit but not losing weight?
Common reasons: underestimating portions (the biggest one), water retention masking fat loss, an overstated activity level, or a deficit that's smaller than you think. Track intake accurately for 2-3 weeks — the MyPlate app's photo and barcode logging removes the guesswork — and adjust from real results.