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Calorie deficit calculator

Find the daily calorie deficit to reach a weight-loss goal by a target date.

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Need Daily deficit (kcal), Target intake (kcal)? The Calorie deficit calculator derives it from Maintenance calories (kcal), Weight to lose (kg), Timeframe (weeks) in one step. For instance, with Maintenance calories (kcal) = 2,200, Weight to lose (kg) = 5 and Timeframe (weeks) = 10 it returns Daily deficit (kcal) = 550 and Target intake (kcal) = 1,650.

How to use it

  1. Enter your values: Maintenance calories (kcal), Weight to lose (kg), Timeframe (weeks).
  2. Read the result instantly: Daily deficit (kcal), Target intake (kcal).

Frequently asked questions

What does the Calorie deficit calculator actually compute?

It takes Maintenance calories (kcal), Weight to lose (kg) and Timeframe (weeks) and derives Daily deficit (kcal) and Target intake (kcal) from them. The calculation is live as you type, so the result updates on every change.

What information do I need to provide?

3 values: Maintenance calories (kcal), Weight to lose (kg) and Timeframe (weeks). Nothing else is required — no account, no file upload.

Can you show a worked example?

With Maintenance calories (kcal) = 2,200, Weight to lose (kg) = 5 and Timeframe (weeks) = 10, the calculator returns Daily deficit (kcal) = 550 and Target intake (kcal) = 1,650. Those figures come from running this exact tool, so you can reproduce them by entering the same values.

What happens if I enter larger values?

It moves a lot. Using Maintenance calories (kcal) = 4,400, Weight to lose (kg) = 6 and Timeframe (weeks) = 20 instead, Daily deficit (kcal) goes from 550 to 330 — which is why it is worth testing a few scenarios rather than trusting a single figure.

What does it give for smaller values?

Scaled down to Maintenance calories (kcal) = 1,100, Weight to lose (kg) = 5 and Timeframe (weeks) = 5, Daily deficit (kcal) comes out at 1,100. The relationship is worth checking at both ends before you rely on a single result.

When would I actually use this?

Planning meals against a target, checking whether a habit covers the recommended intake, and translating a label into what it means for the day.

What is the most common mistake?

Treating a daily target as a daily requirement. Reference intakes are population averages over time; a day above or below one means nothing on its own.

How accurate is it, and what are the limits?

For general guidance only — not medical advice.

What is the difference between the Calorie deficit calculator and the Weekly weight-loss from calorie deficit?

This one returns Daily deficit (kcal) and Target intake (kcal); the Weekly weight-loss from calorie deficit returns Weekly loss (kg) and Monthly loss (kg). That is the whole difference — open the one whose figure you need.

Is there a tool for the next step?

Alcohol Calorie Calculator is the closest one after this: Add up the calories of a drinking session from a library of beers, wines, spirits and cocktails, with a custom-drink option.

Further reading

All guides →
How-toHow to Calculate a Cutting Deficit for Safe Fat LossSet a 300–500 kcal daily deficit to lose fat at a safe, sustainable rate while keeping muscle and training quality.ExplainerHow Many Calories Are in a Pound of Fat?A pound of body fat holds about 3,500 calories. See where the number comes from, why it's a rough guide, and how to use it for weight loss.How-toHow Many Calories Should You Eat to Lose Weight?Weight loss comes down to a calorie deficit. Here's how to estimate your maintenance calories, set a safe deficit, and turn it into a daily target.ExplainerWhat Are Macros (and How Do You Count Them)?Macros are the protein, carbs and fat in your food. Here's what each does, how many calories they hold, and how to set your daily split.ExplainerHow Much Protein Do You Need a Day?Protein needs depend on your weight and activity, not a single number. Here's the baseline, how much more active people need, and how to spread it.How-toHow Much Protein for Muscle GainTo build muscle, aim for about 1.6 to 2.2 grams of protein per kilogram of body weight daily. Learn how to hit that target, spread it across meals, and time it around training.