Health & Fitness
Calorie Deficit Calculator - Weight Loss
Calculate daily calorie targets based on your desired deficit.
Formulas and edge cases are reviewed against authoritative references before publication. For methodology, editorial standards, or corrections, use the links below.
Frequently asked questions
What is a calorie deficit?
It is when you consume fewer calories than you burn each day.
How big should my deficit be?
Many people start with 300-500 kcal per day, but needs vary.
Does this account for exercise?
Use your maintenance calories from the TDEE or Calorie Calculator.
Related tools
About this tool
Inputs
- Maintenance calories
- Daily deficit
Results
- Target calories
- Estimated weekly loss
The Calorie Deficit Calculator is built for anyone who needs a quick, reliable answer. Enter your numbers and let the formula do the heavy lifting. Body composition, metabolism, and vital signs interact in complex ways that a single number cannot capture. Fill in maintenance calories and daily deficit and the tool handles the rest, showing you target calories and estimated weekly loss within moments. Whether you need to calculate daily calorie targets based on your desired deficit for a quick check or a thorough analysis, this tool adapts to both.
It is when you consume fewer calories than you burn each day. Basal metabolic rate estimates use equations like Harris-Benedict or Mifflin-St Jeor, which factor in age, sex, height, and weight. Use results as a conversation starter with a healthcare professional, not as a substitute for medical advice. Individual variation means two people with identical numbers can have very different health profiles. Change one variable while holding the others constant to isolate its impact. This sensitivity check is often more informative than a single result.