Calorie deficit calculator
Enter your stats and goal weight to get daily calories, a sensible pace and an estimated finish date.
These tools give general estimates, not medical advice. If food, weight or exercise is causing you distress, a doctor or an organization such as NEDIC (Canada) or the National Alliance for Eating Disorders (US) can help.
How this works
We estimate maintenance with the Mifflin-St Jeor equation and your activity level, then subtract a deficit based on your chosen weekly rate, using about 7,700 kcal per kilogram of body weight. Intake never drops below 1,200 kcal for women or 1,500 kcal for men, and goals below a healthy weight range are not calculated.
Common questions
How big should my calorie deficit be?
Many people do well losing about 0.5% to 1% of bodyweight a week. A smaller deficit is usually easier to sustain and helps protect muscle when you lift and eat enough protein.
Why is my goal date only an estimate?
Water, hormones, activity and tracking accuracy all affect the scale. Recalculate every few weeks as your weight changes.