Energy and intake
Calorie deficit calculator
Work out the daily calorie deficit needed for a target rate of weight loss.
- Daily target
- 1950 kcal
- Daily deficit
- 550 kcal
Built on 7700 kcal per kilogram, which is a straight-line approximation of something that flattens out as weight falls.
Others in energy and intake
- Macro calculatorSplit a calorie target into protein, carbohydrate and fat.
- Protein intake calculatorDaily protein for a goal, from lean mass where you know it.
- Water intake calculatorA baseline from body mass, plus what training adds.
- Goal weight and timeline calculatorHow long a goal takes at a given deficit, allowing for the slowdown.
- Weekly weight-loss projectionWeek-by-week from a deficit, without pretending the rate holds.
For research use only. These tools perform arithmetic on figures you supply — they are not medical guidance and do not recommend a dose for any compound.