Calorie deficit calculator
Enter your goal weight and pace. You get a daily calorie target and a realistic date to reach it.
Calorie deficit calculator examples
Sample people, made up to show how the numbers change. Load one into the calculator to tweak it.
Lin
Lin, 52, 162 cm (5'4"), 92 kg (203 lb), desk job, goal 80 kg (176 lb), steady pace
Eat about
1,270 cal
calories a day
- Maintenance now
- 1,820 cal
- Daily deficit to start
- 550 cal
- Starting pace
- 1.1 lb a week
- Time to goal
- 29 weeks (about 7 months), around June 2027
- Maintenance at your goal weight
- 1,670 cal
- Your maintenance drops as you lose weight, so we recalculate it every week of the plan.
Dev
Dev, 34, 178 cm (5'10"), 84 kg (185 lb), works out 3-5 days a week, goal 78 kg (172 lb), steady pace
Eat about
2,220 cal
calories a day
- Maintenance now
- 2,770 cal
- Daily deficit to start
- 550 cal
- Starting pace
- 1.1 lb a week
- Time to goal
- 13 weeks (about 3 months), around February 2027
- Maintenance at your goal weight
- 2,680 cal
- Your maintenance drops as you lose weight, so we recalculate it every week of the plan.
Maya
Maya, 29, 165 cm (5'5"), 68 kg (150 lb), lightly active, goal 63 kg (139 lb), gentle pace
Eat about
1,660 cal
calories a day
- Maintenance now
- 1,930 cal
- Daily deficit to start
- 280 cal
- Starting pace
- 0.6 lb a week
- Time to goal
- 23 weeks (about 5 months), around April 2027
- Maintenance at your goal weight
- 1,870 cal
- Your maintenance drops as you lose weight, so we recalculate it every week of the plan.
How the calorie deficit calculator works
A calorie deficit is eating fewer calories than you burn. We work out your maintenance with the Mifflin-St Jeor equation, then subtract enough for your pace.
About 7,700 calories equals roughly 1 kg of body weight. It is an average, not a law, so treat the date as a guide.
As you lose weight, you burn a little less. So we recalculate your maintenance every week of the plan, which gives a more honest date than most calculators.
We keep calories at 1,200 a day or more for women and 1,500 or more for men, and only plan for goals in the healthy BMI range.
Frequently asked questions
What is a good calorie deficit?
For most people, 250-500 calories a day. It is enough to see progress without feeling wrecked. Bigger deficits are harder to keep up.
How long will it take to reach my goal?
The calculator shows a date based on your pace. Expect some weeks with no change on the scale. Water weight moves around.
Why does the plan slow down?
A smaller body burns fewer calories. The same intake makes a smaller deficit over time, so progress tapers.
Can I still eat takeout in a deficit?
Yes. Plenty of fast food meals fit. Pleit finds orders that match your calorie target.
Sources
- Mifflin et al. (1990), a new predictive equation for resting energy expenditure
- Hall (2008), what is the required energy deficit per unit weight loss?
These tools give estimates for healthy adults. They are not medical advice. If you are pregnant, under 18 or managing a health condition, check with your doctor or a registered dietitian.