Health Tools

Calorie Deficit Calculator

Plan your weight loss journey with precision

Calculate Your Calorie Deficit

Enter your details to determine your optimal calorie deficit

Same unit as current weight

Recommended: 0.5-1% of body weight per week

Weight Loss Timeline

Visualize your weight loss journey week by week

Calculate your deficit in the Calculator tab to see your weight timeline.

Macros for Your Deficit

Optimal protein, carbs, and fat for preserving muscle while losing fat

Calculate your deficit in the Calculator tab to see macro recommendations.

Compare Deficit Levels

See how different deficit sizes affect your timeline

Calculate your deficit in the Calculator tab to compare different deficit levels.

Safety Tips & Guidelines

Important information for a healthy weight loss journey

Safe Rate of Loss
Aim for 0.5-1% of body weight per week. For most people, this is 1-2 lbs per week. Faster loss increases muscle loss risk.
Minimum Calories
Women should not go below 1,200 cal/day and men below 1,500 cal/day without medical supervision.
Protein Intake
Consume 0.7-1g of protein per pound of body weight to preserve muscle mass while in a deficit.
Best Practices for Success
1
Track Everything
Use a food tracking app to accurately log calories. Most people underestimate intake by 20-50%.
2
Prioritize Protein
Eat protein with every meal. It preserves muscle, increases satiety, and has a higher thermic effect.
3
Strength Train
Resistance training 2-4x per week is essential for preserving muscle mass during a deficit.
4
Sleep & Recovery
Get 7-9 hours of sleep. Poor sleep increases hunger hormones and decreases willpower.
5
Be Patient
Weight fluctuates daily due to water, food volume, and hormones. Focus on weekly averages.
Consult a Professional: Before starting any weight loss program, especially if you have health conditions, consult with a healthcare provider or registered dietitian.