Calorie Deficit Calculator
Slow, steady loss is safer and easier to maintain than crash dieting.
Your plan
About this calorie deficit calculator
A calorie deficit means eating fewer calories than you burn, leading to gradual fat loss. Safe deficits are usually 300–500 calories below TDEE — roughly 0.5–1 lb per week.
Aggressive deficits can cause muscle loss, fatigue, and rebound weight gain. Slower loss is easier to sustain and safer for long-term metabolism.
Enter your TDEE or use our daily calorie calculator first, then set a safe deficit and timeline below.
Frequently asked questions
What is a safe calorie deficit? +
Most adults do well with 300–500 calories below maintenance. Avoid going below 1,200 (women) or 1,500 (men) without medical supervision.
How fast should I lose weight? +
0.5–1 lb per week is a sustainable target for many adults. Faster loss may work short-term but is harder to maintain.
Will a deficit slow my metabolism? +
Some adaptation is normal. Resistance training, adequate protein, and periodic diet breaks can help preserve muscle and energy.
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