Calorie Deficit Calculator

Calculate how many calories to eat for your weight loss goal

Don't know your TDEE? Calculate it here

Recommended: 0.5-1 lb/week

Sustainable Deficit Guidelines

  • 10-15% deficit: Slow, sustainable fat loss with minimal muscle loss
  • 15-25% deficit: Moderate fat loss, requires high protein
  • >25% deficit: Aggressive, risk of muscle loss and metabolic slowdown

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Our AI calculates the optimal deficit for YOUR metabolism, preserving muscle while maximizing fat loss.

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Frequently Asked Questions

A calorie deficit means eating fewer calories than you burn. The deficit forces your body to use stored energy (primarily fat) for fuel. Roughly 3,500 kcal of deficit ≈ 1 lb of fat loss, though individual variation is significant.

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