Calorie Deficit Calculator
A calorie deficit means eating less than you burn. Enter your details and pick a pace to see how much to eat each day, never below a safe floor.
How we got it
Your maintenance calories (TDEE) come from Mifflin-St Jeor resting energy times your activity level. We take the pace you pick off the middle estimate and round to 50, but never go below your resting energy or 1,200 (women) / 1,500 (men) calories. Expected loss uses about 7,700 calories per kg of body weight, which holds for the first weeks; losses slow as your weight falls.
Updated . Sources: Mifflin, St Jeor and others, 1990, American Journal of Clinical Nutrition; Hall and others, 2011, The Lancet, energy imbalance and body weight.
Questions
What is a good calorie deficit to lose weight?
About 500 calories a day under your maintenance suits most people. It loses roughly 0.5 kg (1 lb) a week at first without feeling like a crash diet.
Is a bigger deficit or a smaller one better?
A smaller deficit is easier to keep, protects muscle and makes it more likely the weight stays off. A bigger one is faster at first but harder to stick to.
Why has my weight loss slowed down?
As you get lighter you burn a little less, so the same food makes a smaller deficit. Recheck your numbers every 4 to 6 weeks or every 4 to 5 kg lost.