Calorie Deficit Calculator
Build weight-loss calorie targets from maintenance intake and selected weekly loss pace.
Typical sustainable pace for many adults.
| Pace (%/week) | Target kcal/day |
|---|---|
| 0.25% | 2674 |
| 0.5% | 2412 |
| 0.75% | 2150 |
| 1% | 1888 |
| 1.25% | 1626 |
| 1.5% | 1364 |
Weekly Loss Pace Interpretation
The selected deficit is interpreted by projected body-weight change per week.
| RANGE | CATEGORY |
|---|---|
| -1-0 | Weight Gain Average energy intake appears above expenditure in this setup. |
| 0-0.25 | Very Slow Low weekly rate. Useful for maintenance-adjacent phases or conservative starts. |
| 0.25-0.75 | Steady Typical sustainable pace for many adults. |
| 0.75-1 | Brisk Faster but often manageable with adequate protein and recovery. |
| 1-1.50 | Aggressive Aggressive pace. Monitor performance, hunger, and sleep quality closely. |
| 1.50-2 | Very Aggressive High weekly rate with increased lean-mass retention risk. |
| 2+ | Extreme Very high projected pace. Medical supervision is recommended. |
What This Calorie Deficit Calculator Does
This tool estimates daily calorie targets from your maintenance energy needs and chosen weekly loss pace.
How To Use Deficit Targets
Start with a conservative pace, then adjust based on 2 to 4 weeks of trend data. Use the TDEE Calculator for maintenance estimates and the Weight Loss Calculator for timeline projection. To estimate movement-driven calorie output from walking volume, use the Steps to Calories Calculator. For a broader menu of gym and cardio activities, use the Calories Burned Calculator. If your daily intake varies by meal composition, log meal photos in the Calorie Estimator and average those values across the week. To set macro gram targets from this intake goal, use the Macro Calculator.
Important Limits
Large deficits can reduce training performance, increase hunger, and raise lean-mass retention risk. Adjust pace if sleep, adherence, or recovery declines.
For intermittent-fasting split intakes, compare with the Fasting Weight Loss Calculator or the Intermittent Fasting Calculator for protocol-based intake scenarios. .
References
- NIDDK Body Weight Planner (dynamic body-weight model):NIDDK Body Weight Planner
- Dynamic energy-balance paper on 3,500 kcal rule limitations (PubMed):Why Is the 3500 kcal per Pound Weight Loss Rule Wrong?
- CDC healthy weight guidance:CDC Healthy Weight and Growth
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