Calorie Deficit Calculator
Find your safe daily calorie deficit for weight loss based on your TDEE and goals.
ℹ️ About this Calculator
This tool estimates how many calories you should eat per day to achieve your desired weight loss. It considers your TDEE, weekly fat loss goals, and safety caps.
📊 Safe Deficit Ranges
- Small deficit: 250–500 kcal/day → slow & steady
- Moderate deficit: 500–750 kcal/day → sustainable
- High deficit: 750–1000 kcal/day → faster, risk of fatigue
⚠️ Limitations
Results are estimates. Individual responses vary due to metabolism, hormones, and activity level. Always consult a healthcare professional before making major dietary changes.
❓ FAQs
Q: Is a bigger calorie deficit always better?
A: No. Large deficits may cause muscle loss, fatigue, and nutrient deficiencies.
Q: How fast should I lose weight?
A: 0.25–1 kg (0.5–2 lb) per week is considered safe and sustainable.
Q: Can I go below 1200 kcal/day?
A: Not recommended. That’s why the calculator uses a minimum safety net.
