Calorie Deficit Calculator: Find Out How Many Calories You Should Eat to Lose Weight

Losing weight doesn’t have to be confusing. In fact, it can be as simple as this:

Burn more calories than you eat.

This is called a calorie deficit, and it’s the foundation of every successful fat loss plan — no matter what diet or workout you follow.

But how many calories should you eat to create a safe, sustainable calorie deficit?

That’s where our free Calorie Deficit Calculator comes in. Just plug in a few numbers and get your personalized target — instantly.

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🔢 What Is a Calorie Deficit?

A calorie deficit happens when your body burns more calories than it consumes. When you’re in a deficit, your body turns to stored fat for energy — and that’s how weight loss occurs.

You can create a deficit in three ways:

1. Eat less
2. Move more
3. Combine both (the most effective and sustainable)

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🎯 Why Use a Calorie Deficit Calculator?

Trying to lose weight without knowing your calorie target is like driving with no GPS — you might get somewhere, but it’ll take longer, and you’ll probably get frustrated.

With this tool, you’ll know:

• Your Total Daily Energy Expenditure (TDEE)
• How many calories to eat per day for fat loss
• Your projected fat loss rate (based on your deficit size)

It takes just 30 seconds to use — and it’s 100% free.

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🧮 Try the Calorie Deficit Calculator

👉 Enter your info below to get started:

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🧠 What’s a Healthy Calorie Deficit?

Deficit Size	Calories/Day	Estimated Fat Loss/Week	Notes
Mild	250	~0.5 lb	Easiest to maintain
Moderate	500	~1 lb	Recommended for most
Aggressive	750–1000	1.5–2 lbs	Short-term only; can be hard to sustain

⚠️ Never go below 1,200 calories/day (women) or 1,500 (men) without medical supervision.

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✅ Tips for Success

• Track your intake using an app like MyFitnessPal or Cronometer
• Recalculate your deficit every 4–6 weeks as your weight and activity change
• Focus on protein and whole foods to feel fuller and preserve muscle
• Pair with strength training + walking for optimal fat loss

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📉 Still Not Losing Weight?

If you’re following your calorie target but not seeing progress:

• Double-check portion sizes and logging accuracy
• Make sure you’re active throughout the day, not just at the gym
• Don’t panic over water weight or hormonal fluctuations — fat loss is a trend, not a day-to-day number

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🚀 Take Control of Your Weight Loss

Now that you know how a calorie deficit works — and have the tool to calculate your personal numbers — the guesswork is over.

🎯 Want to keep the momentum?

• Try our Beginner Workout Plan for Fat Loss
• Read our guide on Safe Calorie Deficits
• Or bookmark this tool and update your numbers each month

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