Nutrition

Calorie deficit calculator

Find the calorie number that drops fat without wrecking your energy, training, or sanity.

Inputs

Sex

Age

yrs

Weight

Height

Activity level

Target loss rate

kg / week

0.63% of bodyweight / week

Your result

2,174kcal / day

Maintenance (TDEE): 2724 kcal
Daily deficit: −550 kcal
Weekly loss: 0.50 kg
Per 4 weeks: ≈ 2.0 kg

A sustainable deficit is one you can repeat for 12+ weeks without breaking. The fastest result is usually the one you don't have to redo six months later.

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