Calorie Deficit Calculator
Find how many calories to eat each day to reach your goal weight by a target date.
Enter your values to see the result.
These results are estimates for general information, not medical advice. Body shape, muscle mass, age, ethnicity and health conditions all affect what is right for you, so talk to a doctor or dietitian before making health decisions.
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- Daily Calorie Calculator — See your maintenance calories.
- Macro Calculator — Split your calories into macros.
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Clear instructions
Find steps, examples and limitations below.
Use online
Open the tool in a supported web browser.
Free to use
No sign-up required. Tool-specific limits may apply.
How to use the Calorie Deficit Calculator
Find how many calories to eat each day to reach your goal weight by a target date.
- 1 Enter your sex, age, height, weight and activity level.
- 2 Enter your goal weight and how many weeks you want to reach it in.
- 3 Read the daily calories, deficit and whether the pace is sustainable.
Example and practical tips
Losing 5 kg in 12 weeks needs a deficit of about 460 kcal a day, a sustainable pace for most adults.
Frequently asked questions
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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