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.
Published by Reeve Editorial Team · Methods and sources updated
Daily calorie scenario
1,870 kcal
330 kcal below estimated maintenance. Review the target against several weeks of progress.
Inputs stay in this tab. Saving keeps a copy on this device until you reset or clear it.
Adult educational estimates. Pregnancy, breastfeeding, medical conditions, and eating-disorder recovery need individualized guidance. No calorie number here establishes nutritional adequacy.
How this tool 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.