🔥 Calorie Deficit Calculator
Find out how many calories you need per day and set a deficit for weight loss.
Daily Calorie Need (TDEE)—
Mild loss (−0.25 kg/week)—
Moderate loss (−0.5 kg/week)—
Fast loss (−1 kg/week)—
Basal Metabolic Rate (BMR)—
What is TDEE?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns per day, including activity. To lose weight, you need to eat fewer calories than your TDEE — this is called a calorie deficit.
How fast can you lose weight?
A deficit of ~500 kcal/day leads to roughly 0.5 kg (1 lb) of fat loss per week. Faster deficits are possible but may cause muscle loss. A mild deficit of 250 kcal/day is more sustainable long-term.