What is a caloric deficit?

A caloric deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored energy (primarily fat) to make up the difference, resulting in weight loss.

How big should my caloric deficit be?

A moderate deficit of 300 to 500 calories per day is recommended for sustainable weight loss. This typically results in 0.3 to 0.5 kg of weight loss per week. Deficits larger than 1,000 calories per day risk muscle loss and metabolic adaptation.

Caloric Deficit Calculator | Fitness Calculators

Caloric Deficit Calculator

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Understanding Caloric Deficit

Weight loss fundamentally comes down to energy balance. When you consistently consume fewer calories than your body expends, you create a caloric deficit that forces your body to tap into stored energy reserves. Our calculator helps you determine the right daily calorie target based on your TDEE and desired rate of weight loss.

How It Works

Enter your TDEE (total daily energy expenditure) and your target weight loss per week. The calculator determines your daily calorie target and weekly deficit. It uses the principle that approximately 7,700 calories equals 1 kg of body fat.

Real-World Examples

TDEE of 2,500 kcal with a target loss of 0.5 kg/week: Daily target = 1,950 kcal (deficit of 550 kcal/day).
TDEE of 2,000 kcal with a target loss of 0.3 kg/week: Daily target = 1,670 kcal (deficit of 330 kcal/day).
TDEE of 3,000 kcal with a target loss of 0.75 kg/week: Daily target = 2,175 kcal (deficit of 825 kcal/day).

Safety Guidelines

Never eat below 1,200 calories per day without medical supervision. Aim for a maximum weight loss rate of 1% of body weight per week. Combine your deficit with adequate protein intake (1.6 to 2.0 g/kg) and resistance training to preserve muscle mass.

Frequently Asked Questions

What is a caloric deficit?: A caloric deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored energy (primarily fat) to make up the difference, resulting in weight loss.
How big should my caloric deficit be?: A moderate deficit of 300 to 500 calories per day is recommended for sustainable weight loss. This typically results in 0.3 to 0.5 kg of weight loss per week. Deficits larger than 1,000 calories per day risk muscle loss and metabolic adaptation.