Calorie Deficit Calculator
Turn an estimated maintenance intake into a daily calorie target. Start conservatively, monitor your trend, and adjust instead of treating one formula as exact.
Estimated starting point
1,870 kcal/day
330 kcal below your estimated maintenance intake
This calculator provides a population-based estimate, not a diagnosis or prescription. Energy and protein needs vary, and people who are pregnant, under 18, managing a medical condition, or recovering from an eating disorder should seek individualized professional guidance.
How this estimate works
A percentage deficit scales the target to the individual maintenance estimate. Smaller deficits are generally easier to sustain and leave more room for training, recovery, and food preferences.
Weight change is not perfectly linear because energy expenditure, water balance, adherence, and measurement error change over time. Recalculate only after reviewing a meaningful trend, not a single weigh-in.
Sources
Frequently asked questions
What percentage deficit should I choose?
A 10–15% starting estimate is more conservative than 20–25%. The appropriate choice depends on body size, goals, training, health, and how the trend develops.
Should I eat below my estimated target every day?
Daily intake can vary. The longer-term average and your observed trend are more informative than hitting an identical number every day.