Health & Fitness
Calorie deficit calculator
Calculate your calorie deficit and see how fast you can lose fat while preserving muscle.
Calorie Deficit Calculator
Enter your stats and see your deficit targets. Default goal: lose fat.
Your inputs stay in your browser and are not uploaded.
Your Daily Targets
- BMR (basal metabolic rate)
- 1,718 kcal
- TDEE (total daily energy expenditure)
- 2,662 kcal
- Target daily calories
- 2,162 kcal
- Estimated fat loss per week
- ~1.0 lb
Macro Breakdown
31%
44%
25%
Protein
165g
660 kcal
Carbs
240g
962 kcal
Fat
60g
541 kcal
This calculator is for general fitness planning and is not medical advice. Consult a healthcare professional before making dietary changes.
Frequently asked questions
- How big should my calorie deficit be?
- A deficit of 300–500 calories per day is a good starting point for sustainable fat loss. This produces roughly 0.6–1 lb of fat loss per week. Larger deficits can cause muscle loss and fatigue. The calculator defaults to a 500-calorie deficit.
- How is estimated fat loss calculated?
- The calculator uses the approximation that 1 lb of body fat contains about 3,500 kcal. So a 500 kcal daily deficit produces roughly 1 lb of fat loss per week. This is an estimate — actual weight change depends on water, muscle, and metabolic adaptation.
- Should I adjust my macros when cutting?
- Yes. When cutting, keep protein high (around 2.2 g per kg) to preserve muscle. Reduce calories primarily from carbs and fat. The calculator adjusts your macros automatically based on your goal.