Calorie deficit calculator
Choose how fast you want to lose, and see how many calories to eat a day plus the size of your deficit. It holds a safe floor, so it never suggests an extreme target.
Calorie deficit calculator
Maintenance calories (your TDEE)
Sex
Target loss per week
EAT THIS MANY CALORIES A DAY
1,950 kcal
-550
daily deficit
0.5 kg
per week
Keep protein high so the deficit stays comfortable, and judge progress on the multi-week scale trend.
Let forme hold the deficit for you
forme sets a safe deficit from your goal and tracks your day from a scan, so you stay in it without counting every gram.
What is a calorie deficit?
Eating fewer calories than you burn in a day. It is what causes weight loss. About 7700 calories equals 1 kg of fat, so a 500 calorie daily deficit loses roughly 0.5 kg a week.
How big should my deficit be?
For most people a deficit of 300 to 500 calories a day is the sweet spot, losing about 0.25 to 0.5 kg a week. Bigger deficits lose faster but are harder to hold and can cost you muscle.
Can a deficit be too aggressive?
Yes. Dropping below about 1200 calories (women) or 1500 (men) is hard to sustain and risks muscle loss, so this calculator holds that floor and suggests a slower pace instead.