Calorie Deficit Calculator
Find the daily calorie target to lose weight without crashing. See your maintenance level and a sustainable deficit side by side.
Moderate exercise 3–5 days/week
Stay at your current weight
What is a calorie deficit?
A calorie deficit means eating fewer calories than you burn, so your body taps stored energy and you lose weight. The size of the deficit sets the pace: too small and progress stalls, too large and you lose energy, muscle, and the will to keep going.
How big should your deficit be?
For most people, a deficit of about 20% below maintenance — roughly 1 pound of fat loss per week — is sustainable and protects muscle, especially paired with enough protein. This calculator shows your maintenance (TDEE) and that 20% target together so you can see the gap.
The deficit only works if you stay in it
A deficit on paper means nothing if you can’t track it day to day. That’s exactly where most diets fall apart. MacroThis keeps it effortless — say what you ate and it tallies your calories automatically, so you can actually see whether you’re in your deficit without logging every bite by hand.
These calculators provide general estimates using standard formulas (Mifflin-St Jeor) and common defaults. They are not medical, dietetic, or fitness advice. For guidance specific to you, talk to a doctor or registered dietitian.