Calorie Deficit Calculator
🔥 Calorie Deficit Calculator
Find out exactly how many calories to eat each day to reach your goal weight by a target date — with a personalised safety check and week-by-week progress timeline.
📋 Your Details
🎯 Target Weekly Loss Rate
Daily Target
–
kcal / day
Daily Deficit
–
kcal / day
Time to Goal
–
weeks
📅 Week-by-Week Progress
💡 Tips to hit your deficit without feeling hungry
- Eat 1.6–2.2g of protein per kg of body weight — protein is the most filling macro.
- Fill half your plate with non-starchy vegetables — high volume, very low calories.
- Track for at least the first 2–4 weeks — portion sizes are almost always underestimated.
- Drink 2–3 litres of water daily — thirst is frequently mistaken for hunger.
- If fat loss stalls for 2+ weeks, reduce calories by 100–150 kcal, not 500 at once.
🧪 How we calculate this: 1 kg of body fat ≈ 7,700 kcal. Your required daily deficit = (kg to lose × 7,700) ÷ weeks. Your daily calorie target = TDEE − deficit. Safe minimum: 1,200 kcal/day (women) / 1,500 kcal/day (men). Results are estimates — individual metabolism varies.
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