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Calorie Deficit Calculator
Calculate how many calories you need to cut daily to reach your weight loss goal in a realistic timeframe.
10% (Slow)20% (Moderate)30% (Aggressive)
Understanding Calorie Deficit for Weight Loss

How It Works

Weight loss occurs when you consume fewer calories than you burn. This calculator determines your daily calorie needs and creates a deficit to achieve your goal weight safely.

Safe Weight Loss Guidelines

  • • 1-2 pounds (0.5-0.9 kg) per week is considered safe
  • • Minimum 1,200 calories/day for women
  • • Minimum 1,500 calories/day for men
  • • 10-20% calorie deficit is typically sustainable

Tips for Success

  • • Track your food intake accurately
  • • Include regular physical activity
  • • Focus on nutrient-dense foods
  • • Stay hydrated and get adequate sleep
  • • Be patient and consistent

Remember: This calculator provides estimates. Individual results may vary based on genetics, medical conditions, and other factors. Consult a healthcare provider before starting any weight loss program.