Calorie Deficit Calculator
Work out your daily calorie deficit, the weight loss it predicts and how many days a week you will hold that deficit.
Recent
Formula
How the calculation works
Enter your total daily energy expenditure, the calories you plan to eat each day, and how many days a week you will hold that deficit.
The tool subtracts intake from expenditure to get the daily deficit, then multiplies by the number of deficit days.
It divides by 7700, the kilocalories in roughly one kilogram of body fat, to estimate the weight you would lose.
Common mistakes
- Assuming the predicted weekly loss continues unchanged for months, because metabolism and activity adjust as you lose weight.
- Setting a deficit so large that daily intake falls below about 1200 kcal for women or 1500 for men, which is hard to sustain safely.
When to use it
- Use it to set a realistic daily intake once you know your maintenance calories and your weight-loss goal.
- Use it to check whether a very low intake is pushing your weekly loss past a safe rate of about one percent of body weight.
Worked example
With a total daily energy expenditure of 2200 kcal and an intake of 1700 kcal, the deficit is 500 kcal a day. Over 7 days that predicts a loss of about 0.45 kg, since 500 times 7 divided by 7700 is 0.45.
Common questions
Is a 500 calorie deficit safe for weight loss?
Yes, a 500 kcal daily deficit predicts about half a kilogram of loss a week, which is a widely recommended and sustainable pace.
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