Calorie Deficit Calculator
Compute your target calorie intake, weekly weight change and time to reach a weight loss goal from TDEE and daily deficit.
How to Use the Calorie Deficit Calculator
- Enter your maintenance calories (TDEE).
- Enter the daily deficit you want to run.
- Optionally enter a weight-loss goal.
- Click Calculate to see target intake, weekly loss and time to goal.
Use Cases
- •Setting a sustainable weight-loss plan.
- •Estimating contest-prep timelines.
- •Communicating targets with a coach.
Formula
Target = TDEE − deficit. 1 kg of body fat ≈ 7700 kcal. Weekly change = deficit × 7 / 7700.
Frequently Asked Questions
Is a 7700 kcal/kg ratio accurate?
It is a convention based on fat energy density (~9 kcal/g) and water content. Real loss includes muscle, water and glycogen — weekly scale weight fluctuates by ± 1 kg.
How large a deficit is safe?
Generally 10–25% below TDEE. Above 25%, muscle loss and adherence problems rise sharply.
Should I drop below my BMR?
Not long-term. Staying above BMR protects metabolic and hormonal function.