Calculate your daily calorie intake target for safe weight loss. Set weekly loss goal, get deficit, projected timeline, and minimum intake warning.
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Quick answers to common questions
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.
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.
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.
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Daily Deficit
−550
kcal / day
Daily Intake
1650
kcal / day
Timeline
20
weeks to goal
Plateau advice
• Recalculate TDEE every 4–6 weeks as weight drops — your maintenance calories decrease.
• If progress stalls for 2+ weeks, reduce intake by 100–150 kcal or add 2–3 cardio sessions.
• Consider a 1-week diet break at maintenance every 8–12 weeks to manage hunger hormones.
Based on 7,700 kcal per kg of fat. Actual results vary — recalculate TDEE as your weight changes.