Calorie deficit calculator

A calorie deficit occurs when you consume fewer calories than your total daily energy expenditure (TDEE). The body makes up the missing energy from stored fat tissue.

A 500 kcal/day deficit is about 0.5 kg per week. A 1000 kcal/day deficit is about 1 kg per week — the safest maximum rate. Too large a deficit risks nutritional deficiencies and loss of muscle mass.

TDEE (Total Daily Energy Expenditure) is the total daily energy use including basal metabolic rate and physical activity. You can calculate it with a BMR/TDEE calculator or measure it by tracking weight and calories over several weeks.

A safe rate is 0.5-1 kg per week. Faster rates raise the risk of muscle loss and the yo-yo effect. A long-term strategy with a moderate deficit is more effective than very restrictive diets.

Yes, a prolonged large deficit can slow metabolism (adaptive thermogenesis). The body adjusts to lower calorie intake. It helps to use diet breaks and gradually reduce the deficit as you lose weight.

1 kg of pure fat tissue is about 7700 kcal. In practice losing 1 kg of body weight requires a deficit of about 7000-8000 kcal, since weight loss also includes glycogen and water.

Strength training during a deficit helps preserve muscle mass and speeds up fat loss. Without training, much of the lost weight may be muscle rather than fat.

A plateau is weight stagnation as the body adjusts to lower intake. You can break it with more physical activity, a refeed day, a change in macro composition or a temporary calorie increase for 1-2 weeks.

Counting calories is not mandatory but raises nutritional awareness. Alternatives include the hand method, intermittent fasting or intuitive eating. Tracking calories for 2-4 weeks at the start can give valuable insight.

No. The calculator provides estimates based on general nutrition formulas. Individual needs may differ due to health, hormones and medication. This is not medical advice — consult a doctor or dietitian before a radical change in diet.