Free · Mifflin · Private
Calorie Deficit Calculator
Plan a safe weight-loss calorie deficit. Get daily deficit, weekly pace, and projected timeline.
To lose—kg
Daily deficit—kcal
Daily intake—kcal
Pace—kg/wk
Frequently asked questions
What is a safe calorie deficit?
300–500 kcal/day for slow loss (~0.5 kg/wk). 500–1,000 kcal/day for moderate loss (~1 kg/wk).
How fast should I lose weight?
0.5–1 kg per week is the safe, sustainable range. Faster loss usually includes water and muscle.
What is minimum safe calorie intake?
Women: typically 1,200 kcal/day. Men: 1,500 kcal/day. Below this, medical supervision is required.