Calorie Deficit Calculator
Turn a weekly weight-loss pace into a daily calorie deficit and intake target.
Your inputs
Gender
Activity & goal
Result
Recommended deficit
550 kcal/day
Derived from the weekly change target.
Target intake
1939 kcal/day
Estimated maintenance minus the calculated deficit.
Maintenance
2489 kcal/day
Your current TDEE estimate.
This translates your desired weekly loss speed into a daily energy deficit.
Reassess every few weeks using average scale weight and gym performance.
Results are estimates from published formulas, intended for healthy adults. They aren't medical advice, so check with a doctor or registered dietitian if you have a health condition.