📉 Calorie Deficit Calculator
Calculate daily calorie intake based on TDEE and target weight loss rate
Calculate daily calorie intake based on TDEE and target weight loss rate
This calculator determines your daily calorie intake based on your TDEE and target weight loss rate. Enter your TDEE and desired weekly weight loss rate to calculate your daily calorie target.
The core principle of fat loss: Calorie deficit = Intake < Expenditure. A daily deficit of 300-500 kcal is recommended for a sustainable rate of 0.5-1 lb per week. Excessive deficits lead to muscle loss and metabolic slowdown.
Calorie deficit and weight loss rate:
- 300 kcal/day deficit → ~0.3 kg/week loss - 500 kcal/day deficit → ~0.5 kg/week loss - 700 kcal/day deficit → ~0.7 kg/week loss
1 kg fat ≈ 7,700 kcal
Safe weight loss principles: 1. Never eat below BMR (Basal Metabolic Rate) 2. Women: no less than 1,200 kcal; Men: no less than 1,500 kcal 3. Weight loss rate should not exceed 1 kg/week 4. Adequate protein intake to prevent muscle loss 5. Combine with exercise for better results
Best approach: Split the deficit between reduced intake and increased exercise.
This calculator is for reference only and does not constitute medical advice. Consult a nutritionist for specific health concerns.