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NutraJeev

Calorie Deficit Calculator

Calculate how much to eat for safe, sustainable weight loss

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Your current body weight

Your target weight

How many weeks to reach your goal?

Goal: Lose 10 kg in 12 weeks (0.83 kg/week)

Part of the Weight Loss Toolkit

Core tool in a collection of 23 curated tools for weight loss

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Supporting tool in a collection of 21 curated tools for pcod/pcos management

Part of the Diabetes Management Toolkit

Supporting tool in a collection of 20 curated tools for diabetes management

Part of the Thyroid Health Toolkit

Supporting tool in a collection of 19 curated tools for thyroid health

About This Tool

Calculate the exact calorie intake needed to reach your weight loss goal. This calculator determines your safe calorie deficit based on your current weight, goal weight, and desired timeline. It ensures you don't eat too little, which can slow metabolism and cause muscle loss.

Frequently Asked Questions

What is a calorie deficit?
A calorie deficit occurs when you eat fewer calories than your body burns. This forces your body to use stored energy (fat) for fuel, resulting in weight loss. A 500 calorie daily deficit typically leads to 0.5 kg loss per week.
What's a safe calorie deficit?
A safe deficit is typically 300-750 calories below your TDEE. Women shouldn't go below 1200 calories/day, and men shouldn't go below 1500 calories/day. Larger deficits can slow metabolism and cause muscle loss.
Why am I not losing weight in a deficit?
Common reasons include: underestimating food intake, overestimating exercise, water retention, or your TDEE being lower than calculated. Try tracking food more carefully and recalculating your TDEE with a lower activity level.
How fast can I safely lose weight?
A safe rate is 0.5-1 kg per week. Faster weight loss often means muscle loss, not just fat. For sustainable results, aim for slow and steady progress with a moderate calorie deficit.

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