Find how many calories to eat each day to reach your goal weight by a target date, with your maintenance calories, daily deficit and weekly loss.
About this tool
Find how many calories to eat each day to reach your goal weight by a target date.
How to use Calorie Deficit Calculator
- Enter your sex, age, height, weight and activity level.
- Enter your goal weight and how many weeks you want to reach it in.
- Read the daily calories, deficit and whether the pace is sustainable.
Worked example
Losing 5 kg in 12 weeks needs a deficit of about 460 kcal a day, a sustainable pace for most adults.
How big a deficit is safe?
Losing 0.5–1% of body weight per week is usually sustainable. Very low intakes should be medically supervised.
Why am I losing more slowly than predicted?
Your body adapts as you lose weight, and water changes hide fat loss for a while. Recalculate every few weeks.
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