Calorie Deficit Calculator
Determine exactly how many calories you need to cut to lose 1–2 pounds per week safely based on your metabolic rate.
Min age: 15 years.
Range: 30 - 600 kg.
Range: 100 - 300 cm.
1.0 lb loss = 3,500 calorie deficit per week.
Daily Calorie Target
kcal
Calories per day to hit goal.
Suggested Macros
Protein
Fats
Carbs
Clinical Safety Cap Active
To safeguard your metabolic health, your daily target has been capped at the clinical minimum safety threshold of kcal. Deficits resulting in starvation-level targets under this limit are blocked.
| Strategy | Daily Calories | Est. Weekly Loss |
|---|---|---|
| Maintenance | 0 lbs | |
| Your Goal | ||
| Extreme Loss | 2.0 lbs |
Enter your details to calculate your calorie deficit plan
The Science of Fat Loss
Fat loss is governed by the First Law of Thermodynamics. To lose body fat, you must consume fewer calories than your body burns in a day.
BMR
Basal Metabolic Rate: The calories your body burns just to keep your organs functioning at rest.
TDEE
Total Daily Energy Expenditure: Your BMR plus the calories burned through movement and exercise.
The 3500 Rule
Scientifically, approximately 3,500 calories are stored in 1 pound of body fat.