Calorie Deficit Calculator

Calculate the optimal calorie deficit for sustainable weight loss

Calorie Deficit Calculator

Calculate your optimal calorie deficit for safe, sustainable weight loss

Personal Information

years
kg

Activity Level

Sedentary
Little/no exercise
Light
1-3 days/week
Moderate
3-5 days/week
Very Active
6-7 days/week
Athlete
2x daily training

Weight Loss Rate

0.25 kg
Slow & Steady

~250 cal deficit • Easiest to maintain • Minimal muscle loss

0.5 kg
Moderate

~500 cal deficit • Recommended for most • Good balance

0.75 kg
Aggressive

~750 cal deficit • Challenging • Risk of muscle loss

1.0 kg
Very Aggressive

~1000 cal deficit • Only short-term • Medical supervision advised

Calorie Deficit

Find your optimal deficit for safe weight loss.