Calorie Deficit Calculator
A daily calorie target for a realistic pace of loss, capped so it stays safe.
Calculate your calorie needs
TDEE minus a sustainable deficit. We cap the deficit so the target stays realistic.
For information only, not medical advice or a diagnosis. Only a licensed provider can determine whether treatment is appropriate for you.
Disclaimer: This target is capped at a safe minimum and doesn't account for medical conditions, medications, sleep or activity changes that affect calorie needs. It also can't tell you whether you're eligible for any NiceRx treatment. Only a licensed provider can, after reviewing your health history.
What is calorie deficit?
A calorie deficit is the gap between what you burn (TDEE) and what you eat. Sustained over time, it is what produces weight loss, whether the gap comes from food, activity or, with GLP-1 treatment, reduced appetite making a deficit easier to hold.
How to read your result
A 500 kcal/day deficit works out to roughly 0.5 kg (1 lb) a week in theory; real-world loss is slower and non-linear. Aim for a deficit you can hold for months, not the largest one you can tolerate for days.
Limitations
The 3,500-calories-per-pound rule is a simplification; metabolic adaptation means loss slows as you go. Do not set intake below your BMR without clinical supervision. This tool is not a meal plan or medical advice.
Macronutrients and calorie quality
The Food and Nutrition Board of the Institute of Medicine (IOM) recently updated its dietary guidelines to acknowledge that active individuals have unique nutritional needs. According to the updated recommendations, for sustainable weight loss, daily calories should come from a balanced mix of macronutrients.
Carbohydrates should make up 45%-65% of your daily calorie intake, providing the energy necessary for your physical activity level. Protein should account for 10%-35% of your calories, supporting muscle repair and growth. Meanwhile, fats should contribute 20%-35% of your total calorie requirements, with a focus on healthy fats and limiting the intake of saturated and trans fats to support overall health.
Frequently asked questions
How accurate are calorie deficit calculators?
Calorie deficit calculators provide a good estimate but aren't 100% accurate because everyone's body is different. Factors such as metabolism, activity level, and muscle mass can result in actual calorie needs being higher or lower than the calculator indicates.
Can I lose weight without counting calories?
Yes, you can lose weight without counting calories by eating healthy foods, watching portion sizes, and staying active. Focusing on whole foods and avoiding processed snacks can help you eat less without tracking every bite.
What are the minimum calories per day for health?
Most adults need at least 1,200 to 1,500 calories a day to stay healthy, depending on their size, age, and activity level. Eating too little can slow down your metabolism and cause health problems over time.
Why am I not losing weight in a deficit?
You might not be losing weight because your body is holding onto water, your activity level has dropped, or your portion sizes have increased. Try changing your workouts, eating more protein, and staying consistent to break through the plateau.
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