Calorie Deficit Calculator

Pick how much you want to lose and by when. The calculator turns that into one number you can eat to every day. Enter the amount to lose, your timeframe, and your maintenance calories above, and it returns the daily deficit, your target intake, and a check on whether the pace is sane.

What the numbers mean

A kilo of body fat holds roughly 7700 kcal, a pound roughly 3500. Spread that energy gap across your timeframe and you get a daily deficit. Subtract it from your maintenance calories and you have a target to eat to. Lose 5 kg in 70 days on a 2500 kcal maintenance and the math lands on a 550 kcal deficit, so 1950 kcal a day.

Maintenance is the input most people guess wrong. If you have not measured it, run the TDEE calculator first, then bring that figure back here. A maintenance number that is 300 kcal off makes every result below 300 kcal off too.

Keep the pace honest

The calculator flags a weekly loss above 1% of your body weight. That line exists for a reason. Cut faster and more of the weight comes from muscle and water instead of fat, and strength drops with it. Slower keeps your training intact while the fat still leaves.

It also warns when your target intake falls under 1200 kcal a day, which is too little to fuel hard sessions and recover from them. If you hit either flag, add weeks to the goal or trim how much you are trying to lose.

Eat to the target

Once you have a daily number, the split matters. Protein protects the muscle you already built while you are in a deficit, so set that floor first with the protein calculator and fill the rest with carbs and fat around your sessions.

A deficit alone sheds weight. A deficit plus lifting sheds fat and keeps the shape underneath. For the full approach to losing fat without losing muscle, read the body recomposition guide.