Diet & Energy · Safe & Sustainable
Calorie Deficit Calculator
Work out exactly how many calories to eat each day to lose weight at a safe, steady pace.
YRS
CM
KG
Why this matters
A deficit of roughly 0.5–1% of bodyweight per week is the range most supported by research for sustainable fat loss without excessive muscle loss or rebound.
Your daily calorie target
Profile: Male · 30 yrs
1850
kcal / day to eat
Maintenance (TDEE)
2380 kcal
Daily deficit
−530 kcal
Weekly loss
0.5 kg
In 12 weeks
−6.0 kg
This calculator estimates your maintenance calories (TDEE) using the Mifflin-St Jeor equation and applies a deficit based on your chosen pace. Calorie targets are capped at recognised safe minimums. This is a general estimate for healthy adults — speak with a doctor or registered dietitian before starting any calorie-restricted plan, especially if you have a history of disordered eating, are pregnant, or have a medical condition.