Calorie Deficit Calculator
See your daily calorie deficit and estimated weight loss per week from TDEE and intake. Free.
Use our TDEE calculator if needed
Calorie deficit calculator
This calorie deficit calculator shows your daily deficit (TDEE minus what you eat) and an estimated weight loss per week. Use your TDEE from our TDEE calculator, enter your current daily calorie intake, and get the deficit and rough kg per week loss. About 7,700 kcal deficit ≈ 1 kg fat loss. For guidance only; not medical advice.
Frequently Asked Questions
What is a calorie deficit?
A calorie deficit is when you eat fewer calories than you burn. Your body then uses stored fat for energy, leading to weight loss. A common target is 500 kcal deficit per day for about 0.5 kg (1 lb) loss per week.
How do I calculate my calorie deficit?
First estimate your TDEE (daily calories burned). Your deficit = TDEE minus the calories you eat. To lose about 0.5 kg per week, aim for a 500 kcal daily deficit. This calculator works from target weight loss per week or from TDEE and intake.
Is the calorie deficit calculator free?
Yes. Free to use. For guidance only; not medical advice.
How much deficit to lose 1 kg a week?
Roughly 1 kg body fat ≈ 7,700 kcal. So to lose 1 kg per week you need about 1,100 kcal deficit per day. Many people aim for 0.5 kg/week (500 kcal/day) for sustainable loss.
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