Calorie Deficit Calculator — Daily Target for Your Weight Loss Goal
Calculate your daily calorie intake target for safe weight loss. Set weekly loss goal, get deficit, projected timeline, and minimum intake warning.
Don't know? Use the TDEE Calculator first.
Daily Deficit
−550
kcal / day
Daily Intake
1650
kcal / day
Timeline
20
weeks to goal
Based on 7,700 kcal per kg of fat. Actual results vary — recalculate TDEE as your weight changes.
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Frequently Asked Questions
Quick answers to common questions
What calorie deficit produces 0.5kg of fat loss per week?+
0.5kg of body fat = ~3,850 calories. Target a 500 calorie daily deficit below TDEE. If your TDEE is 2,200 calories, eat 1,700 calories daily for ~0.5kg per week loss.
Is a 1,000 calorie per day deficit safe?+
A 1,000 calorie daily deficit is aggressive and often counterproductive. Risks include muscle loss, metabolic slowdown, nutrient deficiencies, and fatigue. Most evidence supports 500-750 calorie per day deficit as optimal.
Why did my weight loss stop despite staying in a calorie deficit?+
Plateaus occur from metabolic adaptation (TDEE decreases as you lose weight), reduced NEAT, measurement creep, or water retention. Recalculate TDEE at current weight and consider a planned diet break at maintenance.