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Calorie Deficit Calculator | Weight Loss Calorie Calculator
Calculate your calorie deficit for weight loss. Get your target daily calories with protein, carb, and fat macros based on your TDEE.
Calorie Deficit Calculator
Find your daily calorie target for weight loss with recommended macro split.
How Calorie Deficit Works
A calorie deficit is created by eating fewer calories than your TDEE. We calculate your TDEE using the Mifflin-St Jeor equation, then subtract your chosen deficit. Protein is set at 2g/kg body weight to preserve muscle during weight loss. Fat is set at 25% of target calories, and remaining calories come from carbohydrates.
FAQ
What is a safe calorie deficit?
A moderate deficit of 500 kcal/day (about 0.5 kg/week weight loss) is generally considered safe and sustainable. Larger deficits may lead to muscle loss, nutrient deficiencies, and metabolic adaptation.
How much protein during a deficit?
Research recommends 1.6-2.4g protein per kg body weight during a calorie deficit to preserve lean muscle mass. This calculator uses 2g/kg as a practical target.
Will I lose muscle in a calorie deficit?
Some muscle loss is possible, especially with large deficits. To minimize it: maintain high protein intake (2g/kg), continue resistance training, keep the deficit moderate (-500 kcal), and get adequate sleep.
How long should I stay in a calorie deficit?
Diet breaks every 8-12 weeks (eating at maintenance for 1-2 weeks) can help prevent metabolic adaptation and improve adherence. Most experts recommend limiting continuous deficit periods.
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