Calculate calorie deficit needed to lose weight: enter current weight, goal weight, weeks and TDEE to see daily deficit and intake.
Calculate calorie deficit needed to lose weight: enter current weight, goal weight, weeks and TDEE to see daily deficit and intake.
Enter values above and click Calculate — results will appear here with the formula explained.
A sustainable calorie deficit is planned as maintenance calories minus a daily energy gap chosen to trade pace against side effects: roughly 500 kcal per day yields about half a kilo per week before adaptation, while 300 kcal is slower but preserves muscle and adherence. The calculator derives maintenance from Mifflin-St Jeor plus activity, then subtracts your chosen deficit, flagging any target that falls below basal metabolic rate where nutrient adequacy becomes precarious. Weekly deficit multiplied by seven divided by roughly 7,700 kcal per kilogram of tissue converts the daily gap into expected weekly loss, linking the arithmetic to scale expectations.
Deficit sizing is physiological and behavioral, not just mathematical. Aggressive cuts sacrifice lean mass, sleep and training quality, while moderate cuts survive weekends and stress; periodic re-estimation as body mass falls keeps the plan honest rather than chasing a single initial number into diminishing returns.
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A sustainable calorie deficit is planned as maintenance calories minus a daily energy gap chosen to trade pace against side effects: roughly 500 kcal per day yields about half a kilo per week before adaptation, while 300 kcal is slower but preserves muscle and adherence. The calculator derives maintenance from Mifflin-St Jeor plus activity, then subtracts your chosen deficit, flagging any target that falls below basal metabolic rate where nutrient adequacy becomes precarious. Weekly deficit multiplied by seven divided by roughly 7,700 kcal per kilogram of tissue converts the daily gap into expected weekly loss, linking the arithmetic to scale expectations. Formula: Total deficit = (current-goal)*7700 kcal; Daily deficit = total/weeks/7; Target = TDEE - daily deficit
Calorie Deficit Calculator: Calculate calorie deficit needed to lose weight: enter current weight, goal weight, weeks and TDEE to see daily deficit and intake. Formula: Total deficit = (current-goal)*7700 kcal. Example: From 80kg to 75kg in 10 weeks: 5kg *7700=38,500 total, daily.
Calculate calorie deficit needed to lose weight: enter current weight, goal weight, weeks and TDEE to see daily deficit and intake. Formula: Total deficit = (current-goal)*7700 kcal; Daily deficit = total/weeks/7; Target = TDEE - daily deficit
| Field | What to enter |
|---|---|
| Current weight (kg) | e.g. 80 |
| Goal weight (kg) | e.g. 75 |
| Weeks to goal | e.g. 10 |
| TDEE (daily calories) | e.g. 2500 |
All fields use the exact formulas shown below — results include step-by-step breakdowns you can verify by hand.
A sustainable calorie deficit is planned as maintenance calories minus a daily energy gap chosen to trade pace against side effects: roughly 500 kcal per day yields about half a kilo per week before adaptation, while 300 kcal is slower but preserves muscle and adherence. The calculator derives maintenance from Mifflin-St Jeor plus activity, then subtracts your chosen deficit, flagging any target that falls below basal metabolic rate where nutrient adequacy becomes precarious. Weekly deficit multiplied by seven divided by roughly 7,700 kcal per kilogram of tissue converts the daily gap into expected weekly loss, linking the arithmetic to scale expectations.
Deficit sizing is physiological and behavioral, not just mathematical. Aggressive cuts sacrifice lean mass, sleep and training quality, while moderate cuts survive weekends and stress; periodic re-estimation as body mass falls keeps the plan honest rather than chasing a single initial number into diminishing returns.
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From 80kg to 75kg in 10 weeks: 5kg *7700=38,500 total, daily deficit ~550, with TDEE 2500 target ~1,950/day.
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