Calorie Deficit Calculator for Sustainable Weight Loss
Table of Contents
What is a safe calorie deficit?
A daily deficit of 500–750 calories typically produces 1–1.5 pounds of weekly weight loss for most adults. Larger bodies can temporarily sustain bigger deficits, but dropping below 1,200 calories for women or 1,500 for men should be supervised by a professional.
Understanding TDEE and maintenance calories
Total Daily Energy Expenditure (TDEE) combines basal metabolic rate with activity, digestion, and movement throughout the day.
Our calculator estimates TDEE using the Mifflin-St Jeor equation and activity multipliers. Subtracting a deficit from this number gives you a tailored daily target.
Choosing the right deficit for your timeline
A 10%–15% deficit suits long-term, sustainable loss. Athletes preparing for events may run 20%–25% deficits for short phases.
Plan diet breaks every 8–12 weeks to restore hormones and preserve lean mass, especially when dieting aggressively.
Monitor energy levels, sleep, and mood—if they tank, scale the deficit back.
Macros, activity, and plateaus
Distribute calories across protein (0.8–1.0 g per pound of lean mass), fats (20%–30% of calories), and the remainder from carbs to fuel training.
Increase non-exercise activity (steps, standing, mobility) to keep TDEE from dropping as you lose weight.
When progress stalls, verify logging accuracy, take a diet break, or adjust activity before cutting calories further.
Deficit survival strategies
- Pre-log meals to avoid last-minute calorie surprises.
- Schedule high-volume, low-calorie foods (veggies, broth soups) to stay satiated.
- Watch for warning signs—dizziness, hair loss, extreme fatigue—and consult a health professional if they appear.
Commit to gradual, data-driven fat loss
Calorie deficits work when they are sustainable. Choose a target that respects your lifestyle, monitor biofeedback weekly, and adjust intake or activity instead of chasing drastic cuts.