Free tool
Calorie deficit calculator
A calorie deficit means eating fewer calories than you burn. This tool estimates target calories for a gentle, moderate, or faster pace. Estimates only, a provider guides any real plan.
- Free
- No sign-up
- Instant
Moderate deficit
cal/day
A common moderate target is about 500 cal/day below maintenance. Gentle: ~2176 cal/day · Faster: ~1676 cal/day. Going below ~1,200/day isn't generally recommended without medical guidance; individual results vary.
See if care is right for youAn estimate, not medical advice. A licensed provider reviews your full picture.
Good to know
Understanding your result
What a deficit does
Eating below your TDEE prompts your body to use stored energy. A moderate deficit (~500 cal/day) is a common, sustainable target.
Don't go too low
Very aggressive deficits are hard to sustain and can backfire. We cap suggestions at ~1,200 cal/day; below that needs medical supervision.
Beyond willpower
Appetite and metabolism aren't just willpower. When it's clinically appropriate, a provider may recommend medication to support your plan.
Deficits are hard to hold alone
GLP-1 medication, when clinically appropriate, can support appetite regulation. A licensed provider decides what fits you.
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