Calorie Deficit Calculator
Compute your daily calorie target from TDEE and loss rate, project the date you reach your goal weight, and check the deficit is safe. Free and offline.
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What is Calorie Deficit Calculator?
The Calorie Deficit Calculator turns your TDEE and goal loss rate into one concrete daily calorie target, using the 7,700 kcal per kilogram rule. Add current and goal weights and it projects how many weeks - and which date - you reach your goal, while safety warnings flag deficits or speeds considered too aggressive.
Key Benefits
- One daily number instead of vague eat-less advice
- Goal weight becomes weeks and a calendar date
- Safety warnings catch unsustainable deficits early
- Transparent math you can adjust to your own pace
- Private - health data is computed on your device
Common Use Cases
- •Planning a cut alongside a fitness or strength program
- •Setting a realistic deadline before a wedding or trip
- •Checking that a diet plan deficit stays in a safe range
- •Tracking progress against a projected goal date
How to Set a Calorie Deficit
- Enter your TDEE: Type your daily total energy expenditure from any TDEE or BMR calculator.
- Choose a loss rate: Set a weekly loss rate in kilograms - 0.5 kg per week is the common sustainable default.
- Check the timeline: Add current and goal weights to see weeks to goal and the projected date, and respect the safety warnings.
Key Features
- Daily deficit from your weekly loss rate at 7,700 kcal per kilogram
- Concrete daily calorie target derived from your TDEE
- Weeks-to-goal and projected calendar date from current and goal weight
- Safety warnings for sub-1,200 kcal targets and rates above 1 kg/week
- Readable inputs in kcal and kilograms, no unit juggling
- Pure client-side math - instant, private, and free