Calorie Deficit Calculator
Calorie deficit calculator for daily and weekly deficit estimates
Compare maintenance calories against your planned intake to estimate daily deficit, weekly deficit, and a rough weekly fat-loss equivalent.
Daily deficit
400 kcal/day
Weekly deficit
2,800 kcal
Estimated weekly fat loss
0.4 kg
This is a moderate calorie deficit and often a sensible starting point for steady fat loss.
Important caveat
Useful for direction, not perfect prediction
Real-world fat loss is rarely perfectly linear. Recovery, adherence, water balance, and training all matter.
Good use case
This tool works best when paired with the calorie calculator, so your deficit starts from a sensible maintenance estimate.
Related tools
Keep going when you are ready
These are optional next steps once you have finished with the current calculator.