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Calorie deficit calculator
Find out how many calories to eat a day to reach your goal weight, and the date you will get there. Enter your current and target weight and a daily deficit. Works for losing and for gaining weight. Free, nothing is uploaded.
How to use the calorie deficit calculator
- 1Enter sex, age, height, current weight and target weight
- 2Choose your activity level and a daily deficit in kcal
- 3Read your daily calories and goal date
- Daily calories, the date you reach your goal, a chart.
What you get
- A calorie target and a date.How much to eat each day, and when you reach your target weight.
- A chart of the way there.Two lines: the simple 7,700 kcal rule, and one where your burn changes.
- Nothing leaves your device.The plan is worked out in your browser. No account, no upload.
What you can do
- Set a current weight, a target weight and a daily deficit (the default is 500 kcal).
- See what to eat each day and your daily burn (TDEE) from Mifflin-St Jeor and your activity level.
- See the weekly loss or gain, and the date you reach the target.
- Compare the 7,700 kcal per kg rule with a line where your burn falls as you get lighter.
- Get a warning if the plan is under a safe minimum or loses over 1 % of body weight a week.
Good to know
- 500 kcal a day is about 0.5 kg (1 lb) a week. Real progress is usually slower.
- Under 1,200 kcal a day for women or 1,500 for men needs medical supervision, and the tool warns you.
- If your target is the same as your current weight, there is nothing to plan, and the tool says so.
- It is an estimate, not medical advice.
Questions
How many calories should I cut to lose weight?
A deficit of about 500 kcal a day means roughly 0.5 kg (1 lb) a week. A smaller deficit is slower but keeps more muscle.
How is the goal date worked out?
The tool takes your daily burn, subtracts your deficit and uses 7,700 kcal per kg of fat. A second line shows how falling weight lowers your burn.
Can I use it to gain weight?
Yes. Set a target above your current weight, and the tool shows the surplus and the date you reach it.
Is my data uploaded?
No. The plan is worked out in your browser, and nothing is sent or stored on a server.