Calorie Deficit
Calculate maintenance intake, calorie targets, and projected weekly loss. Free online calculator with formulas and step-by-step solutions.
Key formula
deficit = maintenance calories - target calories
About this tool
A calorie deficit is the gap between estimated energy use and planned intake. This calculator helps users understand that fat-loss planning is not only about eating less, but about setting a sustainable relationship between maintenance and target intake.
How to use this calculator
- Enter realistic personal values and double-check the chosen unit system before calculating.
- Use the result as a planning estimate, not as a diagnosis or guaranteed outcome.
- Compare the output with your goal, context, and any relevant professional guidance.
- Review the steps to understand how the estimate was produced from your inputs.