Calculate the precise daily calorie target you need to achieve healthy and sustainable weight loss. Input your maintenance calories to find your ideal deficit.
A calorie deficit is the essential principle behind weight loss. It simply means consuming fewer calories than your body burns each day. When your body doesn't get enough energy from food, it turns to its stored fat for fuel. This process, when done consistently, leads to a reduction in body weight and fat over time. Creating a controlled deficit is the most reliable and scientifically-backed method for losing weight.
| Deficit Level | Estimated Weekly Weight Loss |
|---|---|
| Mild Deficit (-500 kcal/day) | ~0.5 kg (~1 lb) per week |
| Aggressive Deficit (-1000 kcal/day) | ~1 kg (~2 lbs) per week |
Example: If your maintenance calories (TDEE) are 2,500 per day, eating 2,000 calories creates a 500-calorie deficit, which typically results in about 0.5 kg (1 lb) of fat loss per week.
Disclaimer: Aiming for a loss of 0.5-1% of your body weight per week is a safe guideline. Extreme deficits are not recommended without professional supervision.
Sources: safe-deficit guidance aligns with the NHS tips for healthy weight loss.
Maintained by Live Fitness Check. Last updated: August 9, 2026. How we test our calculators .
Estimates a daily calorie target after applying the selected deficit to estimated daily energy needs.
The selected calorie deficit is subtracted from the maintenance-calorie estimate to produce an approximate intake target. The calculation uses estimated daily energy expenditure and the selected deficit level.
Weight change is not perfectly linear and real energy requirements adapt over time. Use the number as an estimate and consider professional advice when the result may affect health, treatment, pregnancy, nutrition, exercise safety or another important decision.
