Calorie Deficit Calculator
Calculate how many calories to eat for weight loss. Based on your TDEE with adjustable deficit levels.
Daily Calorie Target
2,298
calories/day to lose weight
Your TDEE
2,798 cal
Daily Deficit
-500 cal
Weekly Loss
1.0 lb/wk
20 lbs in
~20 weeks
Macro Split Suggestions (at 2298 cal)
High Protein230g P / 172g C / 77g F
Balanced172g P / 230g C / 77g F
Low Carb201g P / 115g C / 115g F
Frequently Asked Questions
What is a calorie deficit?+
A calorie deficit means eating fewer calories than your body burns (TDEE). A deficit of 500 calories/day leads to about 1 lb of fat loss per week (3,500 cal = 1 lb).
How big should my deficit be?+
A 500 cal/day deficit (1 lb/week) is sustainable for most people. Deficits over 1,000 cal/day can cause muscle loss, fatigue, and metabolic slowdown. Never eat below 1,200 cal/day without medical supervision.
Why am I not losing weight in a deficit?+
Common reasons: underestimating portions, not tracking cooking oils/drinks, water retention masking fat loss, or metabolic adaptation. Try re-measuring your food intake accurately for 1-2 weeks.