Calculate the daily calorie deficit needed for a target rate of weight loss. A common sustainable rate is 0.5 kg (about 1 lb) per week.
How it works
- Enter your maintenance calories (TDEE).
- Enter how many kg you want to lose per week.
- See the required daily deficit and new calorie target.
Frequently asked questions
Is a bigger deficit better?
Faster loss increases muscle loss and rebound risk. 0.5 kg/week is often more sustainable.
What if my TDEE is wrong?
Track weight for 2–3 weeks and adjust. Real results beat formulas.
Should I go below 1200 calories?
Generally not without medical supervision. Very low intakes risk nutrient deficiencies.