ð Calorie Deficit Calculator
How many calories to eat to lose weight
How it works
Calculate exactly how many calories you need to eat to lose weight at your desired pace. Enter your current weight, goal weight, and timeframe to get a personalized daily calorie target. See your required deficit, estimated TDEE, and weekly weight loss rate. Safe, sustainable, science-based.
Disclaimer: This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
Frequently Asked Questions
- What's a safe rate of weight loss?
- 0.5-1 kg (1-2 lbs) per week is generally considered safe and sustainable. Faster rates increase muscle loss risk and are harder to maintain. A 500 calorie daily deficit produces roughly 0.5 kg/week loss.
- What's the minimum calories I should eat?
- General guidelines suggest men shouldn't go below 1,500 cal/day and women below 1,200 cal/day without medical supervision. Very low calorie diets can cause muscle loss, nutrient deficiencies, metabolic adaptation, and are hard to sustain.
- Why has my weight loss stalled?
- Plateaus are normal. As you lose weight, your TDEE decreases (lighter body = fewer calories burned). Recalculate your TDEE with your current weight. Also consider: water retention (especially with new exercise), measurement timing, and whether you're accurately tracking intake.