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Calorie Deficit Calculator
Calculate optimal calorie deficit for safe and sustainable weight loss
Personal Information
Weight Goals
Activity Level & Timeline
Daily Calorie Plan
Weight Loss Timeline
Daily Macronutrients
Exercise Plan
Macronutrient Distribution
Quick Summary
Week-by-Week Progress & Tips
How Calorie Deficit Calculation Works
Weight Loss Science
1 kg of body fat = 7,700 calories. To lose 10kg, you need a total deficit of 77,000 calories over 20 weeks.
TDEE & Deficit Calculation
Your TDEE (Total Daily Energy Expenditure): 2,662 calories. Target calories: 2,112 = TDEE - 550 deficit.
High Protein Approach
Protein: 160g (2g per kg body weight) to preserve muscle mass during weight loss. Remaining calories split between carbs and essential fats.
Exercise Component
Recommended approach: 70% deficit from diet, 30% from exercise (165 cal/day from activity).
Safe Weight Loss Guidelines
Safety Guidelines:
- • Rate: 0.5-1 kg per week maximum
- • Minimum Calories: 1500 calories/day
- • Protein: 2g per kg body weight
- • Hydration: 3-4 liters water daily
Success Strategies:
- • Tracking: Log food intake daily
- • Exercise: Combine cardio + strength
- • Sleep: 7-8 hours for recovery
- • Patience: Focus on sustainable habits
Your Weight Loss Plan Summary:
Calorie Deficit Calculator FAQs
How many calories equal 1 kg of fat loss?
Roughly 7,700 calories of deficit equals 1 kg of body fat lost. This calculator uses that figure to work out the daily and weekly calorie deficit needed to reach your target weight within your chosen or recommended timeline.
What is a safe rate of weight loss?
Losing 0.5-1 kg per week is considered safe and sustainable by most health guidelines. Faster rates usually require very low calorie intake, which can cause muscle loss, nutrient deficiencies, and metabolic slowdown.
Why does the calculator warn me about minimum calories?
This calculator will not let your target fall below 1,500 calories/day for men or 1,200 calories/day for women, since going lower risks nutrient deficiency and muscle loss. If your timeline is too aggressive, it flags a warning and recommends extending it.
Why is protein intake so high on a calorie deficit plan?
During a calorie deficit, higher protein intake (around 2g per kg body weight) helps preserve lean muscle mass while you lose fat, keeps you fuller for longer, and supports recovery from exercise.
Is this weight loss plan medical advice?
No. This tool provides a general estimate for planning purposes only. If you have a medical condition, are pregnant, or want to lose a large amount of weight, consult a doctor or registered dietitian before starting a calorie deficit plan.
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