Nutrition Tool

Calorie Deficit Calculator

Estimate maintenance calories and choose a realistic calorie deficit for fat loss. The aim is a repeatable plan, not surviving on sadness and rice cakes.

General estimate for healthy adults. Pregnancy, breastfeeding, diabetes medication, eating disorder history, medical conditions or unusually high training demands need more individual advice.

Your Target

Daily Calorie Estimate

Calorie Target
— Estimated Maintenance
— Daily Calorie Target
— Daily Deficit
— Rough Weekly Change
Add your details to calculate a practical starting target.

Deficit Guide

Small deficit — around 250 kcal/day Often easier to sustain and useful when performance, recovery or gradual progress matters most.
Moderate deficit — around 400–600 kcal/day A common middle ground for steady progress without making every meal feel like a punishment.
Larger deficit — around 750 kcal/day Can be harder to sustain and may be less suitable if training hard, already lean or struggling with hunger and recovery.

How To Use The Number

Treat it as a starting point.
Track body weight trends, food intake, hunger, energy and training performance for two to three weeks before making small adjustments.
Do not overreact to daily scale changes.
Water, food volume, salt, stress and sleep can move the scale around. Weekly averages tell a much clearer story.
Keep protein and resistance training in the plan.
A calorie deficit works better when you protect recovery, muscle and basic routine rather than simply cutting food harder every week.

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