Calorie Deficit Calculator
Enter your maintenance calories (TDEE) and choose your target deficit level to find your daily calorie goal.
Deficit Levels
| Level | Daily Deficit | Weekly Loss |
|---|---|---|
| Mild | −250 kcal | ~0.25 kg (0.5 lb) |
| Moderate | −500 kcal | ~0.5 kg (1 lb) |
| Aggressive | −750 kcal | ~0.75 kg (1.5 lb) |
The calculation uses 7,700 kcal ≈ 1 kg of body fat.
Combining Deficit with Training
A calorie deficit tells your body to use fat for fuel. Resistance training during a deficit helps preserve muscle mass, which is critical for maintaining metabolic rate and achieving a lean physique rather than just losing weight.