A measured fat-loss starting point
Calorie Deficit Calculator
Choose a modest reduction from calculated or known maintenance calories.
Plan your calorie deficit
Your calorie target
Maintenance
Daily deficit
Short-term rate estimate
The weekly rate uses the static 3,500 kcal/lb approximation. Real loss is not linear and this is not a long-term prediction.
Related tools
Choose the smallest effective deficit
A 10–20% starting range is intentionally modest. Monitor energy, training, hunger, and multiweek weight trends; revise the estimate rather than treating it as a prescription.
Safety context
This tool is for generally healthy adults and is not medical nutrition therapy. Pregnancy, eating-disorder history, underweight, medical conditions, or unusually low targets require individualized professional guidance.