Enter your details to see your calorie plan…
Uses Harris-Benedict BMR + TDEE. Safe deficit: 500 kcal/day = 0.5 kg/week fat loss. Never go below 1,200 (♀) or 1,500 (♂) kcal.
If your goal is to lose weight, understanding your calorie deficit is the key. The Calorie Deficit Calculator on GCalculate.com helps you determine how many calories you need to consume each day to lose weight safely and effectively.
A calorie deficit occurs when you consume fewer calories than your body burns through daily activities, exercise, and metabolism.
In simple terms:
Calories Burned>Calories Consumed=Weight Loss\text{Calories Burned} > \text{Calories Consumed} = \text{Weight Loss}
When your body runs short on calories for energy, it starts using stored fat as fuel — leading to gradual fat loss over time.
The Calorie Deficit Calculator uses your personal details such as:
Age
Gender
Height
Weight
Activity level
Weight loss goal (in pounds or kg per week)
It then calculates your:
Maintenance Calories (TDEE) – the total calories you burn in a day.
Calorie Deficit Target – the number of calories you should consume to lose weight at your desired pace.
Estimated Timeframe – how long it’ll take to reach your goal.
This gives you a clear, science-based roadmap to manage your diet effectively.
To lose 1 pound (0.45 kg) of body fat, you need a deficit of about 3,500 calories.
That means:
A 500-calorie deficit per day ≈ 1 pound of fat loss per week
A 1,000-calorie deficit per day ≈ 2 pounds per week
However, large deficits are not always better. Sustainable fat loss happens when you reduce calories moderately and maintain a balanced diet rich in nutrients.
Our Calorie Deficit Calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) — the calories your body burns at rest.
Then it multiplies your BMR by an Activity Factor to find your Total Daily Energy Expenditure (TDEE).
Mifflin-St Jeor Formula:
For men:
BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)+5BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age}) + 5
For women:
BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)−161BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age}) – 161
Then:
TDEE=BMR×Activity Level TDEE = BMR \times \text{Activity Level}
Finally, the calculator subtracts your target calorie deficit to determine your daily calorie intake goal for fat loss.
Let’s say you’re:
Female, 30 years old
65 kg and 165 cm tall
Moderately active
Your TDEE might be around 2,100 calories/day.
To lose 0.5 kg (1 lb) per week, you’d aim for a 500-calorie deficit, so your target intake is 1,600 calories/day.
This sustainable approach helps preserve muscle mass while steadily reducing fat.
According to health experts:
0.5 to 1 kg (1–2 lbs) per week is the ideal and sustainable rate.
Losing weight faster can cause muscle loss, fatigue, or nutrient deficiencies.
A moderate calorie deficit paired with exercise and proper nutrition gives the best long-term results.
Take control of your weight loss with the Calorie Deficit Calculator on GCalculate.com.
It’s simple, accurate, and designed to help you plan a realistic calorie target for lasting results.
A Calorie Deficit Calculator estimates how many calories you should eat daily to lose weight safely based on your age, gender, height, weight, and activity level.
A 500-calorie deficit per day (3,500 per week) results in about 1 pound (0.45 kg) of fat loss per week.
For most adults, eating fewer than 1,200 calories per day can be unsafe and slow metabolism. Always consult a nutrition expert before adopting low-calorie diets.
Yes, but combining a calorie deficit with regular exercise improves fat loss, preserves muscle, and enhances overall health.
A 10–25% deficit below your maintenance calories is ideal for steady, healthy weight loss.