Calorie Deficit Calculator
Calculate your ideal daily calorie target for safe and sustainable weight loss.
WiseClick provides estimates only, not medical advice. Consult a healthcare professional.
What Is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. Your Total Daily Energy Expenditure (TDEE) represents the total calories you burn each day through basal metabolic rate, physical activity, and digestion. Eating below your TDEE forces your body to use stored fat for energy, resulting in weight loss over time.
Since 1 kg of body fat contains approximately 7,700 kcal, creating a daily deficit of 500 calories (3,500 kcal per week) leads to roughly 0.5 kg of fat loss per week.
Choosing the Right Deficit Speed
- Conservative (0.25 kg/week) — Best for those close to their goal weight or who prefer a gradual approach. Daily deficit of approximately 275 kcal.
- Moderate (0.5 kg/week) — The most commonly recommended rate. A daily deficit of about 550 kcal balances steady progress with sustainability.
- Aggressive (0.75 kg/week) — For those with more weight to lose who want faster results. Daily deficit of approximately 825 kcal. Requires careful attention to nutrition.
Frequently Asked Questions
What is a safe calorie deficit for weight loss?
A safe calorie deficit is typically 250-750 calories per day (0.25-0.75 kg per week). A moderate deficit of 500 calories per day leads to about 0.5 kg of weight loss per week, which is sustainable for most people.
How many calories should I eat to lose weight?
It depends on your TDEE. Subtracting 500 calories from your TDEE creates a deficit that leads to approximately 0.5 kg of weight loss per week. Women should not eat below 1,200 calories and men should not eat below 1,500 calories per day.
How long does it take to lose weight with a calorie deficit?
Since 1 kg of body fat equals approximately 7,700 kcal, a daily deficit of 500 calories (3,500 per week) results in about 0.5 kg lost per week. The exact time depends on your starting weight, goal weight, and chosen deficit speed.
Can I eat too few calories?
Yes. Eating too few calories can slow your metabolism, cause nutrient deficiencies, and lead to muscle loss. Women should not go below 1,200 calories and men should not go below 1,500 calories per day without medical supervision.
Disclaimer
This calculator is for educational purposes only and provides estimates based on standard formulas. Results are not medical advice and should not be used for diagnosis or treatment. Individual calorie needs vary based on health conditions, medications, and other factors. Always consult a qualified healthcare provider before starting any weight loss program or significantly changing your diet.