Free Calorie Deficit Calculator for Weight Loss
Want to lose weight but not sure how many calories to eat? The calorie deficit calculator above works it out for you in seconds. Enter your age, weight, height, activity level and goal weight, and you’ll get your daily calorie target, how long it will take, and a daily protein, carbs and fat plan.
Not sure about your maintenance calories first? Try our TDEE Calculator, or see all our free fitness calculators.
What Is a Calorie Deficit?
A calorie deficit means eating fewer calories than your body burns in a day. When that happens, your body uses stored energy, mostly body fat, to make up the difference. It is the basic rule behind almost every weight loss plan.
As a rough guide, about 7,700 calories equal 1 kg of body fat (about 3,500 calories per pound). A daily deficit of 500 calories adds up to roughly 0.5 kg (1 lb) lost per week.
How Does This Calorie Deficit Calculator Work?
The calculator follows four simple steps:
- Step 1: It estimates your BMR (the calories you burn at rest) with the Mifflin-St Jeor equation.
- Step 2: It multiplies your BMR by your activity level to get your maintenance calories (TDEE).
- Step 3: It subtracts a daily deficit based on the pace you choose: Easy, Steady or Faster.
- Step 4: It shows your daily calorie target, the weeks to reach your goal weight, and suggested macros.
To keep your plan safe, the calculator will not suggest less than 1,200 calories a day for women or 1,500 for men.
How Big Should Your Calorie Deficit Be?
Most health experts suggest losing about 0.5 to 1 kg (1 to 2 pounds) a week. Bigger deficits can leave you tired, hungry and more likely to lose muscle. Start with the Steady pace, and move up or down depending on how you feel.
Tips to Make Your Calorie Deficit Work
- Eat enough protein. It keeps you full and helps protect muscle. Check your number with the Protein Calculator.
- Plan your macros. Turn your calories into a daily eating plan with the Macro Calculator.
- Lift weights 2 to 3 times a week to keep your muscle while you lose fat.
- Walk more or add easy cardio. New to it? Read our guide to Zone 2 training for beginners.
- Sleep 7 to 9 hours. Poor sleep makes hunger and cravings worse.
- Check your BMI with the BMI Calculator to see where you start.
Track Your Progress With the Benhar Habits App
Staying consistent is the hardest part of any plan. Our free Benhar Habits app helps you build daily routines, such as logging meals, walking and drinking water.
- iPhone: Download on the App Store
- Android: Get it on Google Play
Calorie Deficit Calculator FAQs
How many calories should I cut to lose weight?
Most people do well with a deficit of 250 to 750 calories below maintenance. The calculator picks the right number for the pace you choose.
How long will it take to reach my goal weight?
The calculator shows the number of weeks and a target date. At 0.5 kg (1 lb) per week, losing 10 kg (about 22 lb) takes around 20 weeks.
Is a calorie deficit safe for everyone?
Not always. Skip the Faster pace if you are new to dieting, and never go below the calorie minimums. If you are pregnant, have a medical condition, or take medication, talk to your doctor first.
Why did my weight loss slow down?
As you lose weight, your body burns fewer calories. Come back every 4 to 6 weeks and enter your new weight to update your target.
Do I need to exercise to lose weight?
Exercise is not required for a deficit, but it helps you keep muscle, feel better and keep the weight off.
This calculator gives estimates for general information only and is not medical advice. Consult your doctor before starting a new diet or exercise program.