Calorie Deficit Calculator
Calculate a safe calorie deficit for sustainable weight loss.
Used to determine safe minimum calorie floor (1,500 for men, 1,200 for women)
Don't know your TDEE? Calculate it here
How It Works
Calculates a sustainable calorie deficit based on your TDEE, typically 500-1000 calories for 1-2 lbs/week loss.
From the Blog
How to Calculate Your TDEE (And Why It Actually Matters)
Your TDEE — total daily energy expenditure — is the most important number in your diet. Here's how to calculate it accurately, why most calculators get it wrong, and how to use it.
What Is a Calorie Deficit and How Big Should Yours Be?
A calorie deficit is required for fat loss—but how big should it be? Learn the science, the math, and how to set the right deficit for your goals and lifestyle.
The Thermic Effect of Food Explained: How Your Body Burns Calories Digesting
Your body burns calories just digesting food—but protein, carbs, and fat are processed differently. Here's what TEF means for your diet and metabolism.