Nutrition
Calorie Deficit Calculator
Estimate a practical calorie deficit and the expected pace of fat loss from your maintenance calories and goal rate.
Frequently asked questions
What is a calorie deficit?
It is the difference between your maintenance calories and your intake, which can produce fat loss when sustained over time.
How large should my deficit be?
A moderate deficit is often more sustainable and better for training performance than a very aggressive one.
How accurate is the weekly change estimate?
It is a practical estimate based on a standard conversion of calories to body-weight change. Actual results vary with water retention and adherence.
Should I use this as medical advice?
Use it as a planning estimate. If you have medical concerns or a history of disordered eating, seek professional advice.