SlickCalc

Calorie Deficit Calculator

Find out how many calories you need to eat per day to reach your target weight safely.

Gender
Unit System
Age
Height
cm
Current Weight
kg
Goal Weight
kg
Activity Level
Deficit Level

Your TDEE

2,701

kcal/day

Daily Calorie Target

2,201

kcal/day

Daily Deficit

-500

kcal/day

Weekly Loss

0.45 kg/week

Time to Goal

5.1 months

Recommended Macros

Protein

220g

40%

Carbs

193g

35%

Fat

61g

25%

How Calorie Deficit Works

A calorie deficit occurs when you consume fewer calories than your body burns. Your Total Daily Energy Expenditure (TDEE) represents the total calories you burn each day through basic functions and physical activity. To lose weight, you need to eat fewer calories than your TDEE.

One pound of body fat equals approximately 3,500 calories. So a daily deficit of 500 calories leads to roughly 1 pound of weight loss per week (500 × 7 = 3,500). A moderate deficit of 500-750 calories per day is generally recommended for safe, sustainable weight loss.

This calculator uses the Mifflin-St Jeor equation to estimate your BMR (Basal Metabolic Rate), then multiplies by an activity factor to get your TDEE. The recommended daily calorie target is your TDEE minus your chosen deficit level. Protein intake is set higher (40%) to help preserve muscle mass during weight loss.

Frequently Asked Questions

What is a safe calorie deficit?
A deficit of 500-750 calories per day (1-1.5 lbs/week loss) is generally safe for most adults. Extreme deficits below 1200 cal/day for women or 1500 cal/day for men are not recommended without medical supervision.
How accurate is this calculator?
The Mifflin-St Jeor equation is the most accurate BMR formula for most people, but individual results vary. Metabolism, body composition, hormones, and genetics all affect actual calorie needs. Use the result as a starting point and adjust based on your progress.
Why is protein set higher during a deficit?
Higher protein intake (around 40% of calories) helps preserve lean muscle mass while losing fat, increases satiety so you feel fuller, and has a higher thermic effect meaning your body burns more calories digesting it.
How long does it take to lose 10 pounds?
At a moderate deficit of 500 cal/day (1 lb/week), it takes about 10 weeks to lose 10 pounds. At a mild deficit of 250 cal/day, it takes about 20 weeks. Results vary based on individual factors.

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