What is a safe calorie deficit for weight loss?

A safe calorie deficit is 300-500 calories below your TDEE (15-20% deficit), resulting in 0.5-1 kg (1-2 lbs) loss per week. Never go below 1,200 calories/day for women or 1,500 calories/day for men without medical supervision.

How do I calculate my calorie deficit?

Calculate your BMR using the Mifflin-St Jeor formula, multiply by your activity level (1.2-1.9) to get TDEE, then subtract 300-500 calories. Our calculator does this automatically using your age, sex, height, weight, and activity level.

How long will it take to reach my goal weight?

With a 500-calorie daily deficit, you'll lose approximately 0.5 kg (1 lb) per week. A 10 kg (22 lb) goal would take about 20 weeks. The calculator provides a personalized timeline based on your specific deficit and goal weight.

📐 Formula · Mifflin-St Jeor BMR (1990) × Harris-Benedict Activity Multiplier · ~7,700 kcal = 1 kg fat · Source: NHLBI · CDC

Calorie Deficit Calculator

Determine your exact caloric balance. Slide to fit your physical profile and drag your weekly weight loss velocity to project your target completion timeline instantly.

1. Physical Dimensions

Gender

Male

Female

Age

30 yrs

Height

170 cm / 5'7"

Current Weight

75 kg / 165 lbs

2. Targets & Focus

Goal Weight

68 kg / 150 lbs

Weekly Fat Loss Velocity

0.5 kg / 1.1 lbs

Daily Physical Activity

Sedentary Little/No Exercise

Lightly Active 1-3 days/week

Moderately Active 3-5 days/week

Very Active 6-7 days/week

Disclaimer: Caloric estimates are based on population-level formulas. Individual results vary due to genetics, hormones, and metabolic adaptation. Consult a registered dietitian before making significant dietary changes.

YOUR CALORIC METRIC

1,850

Daily Deficit Calorie Target

Basal Metabolic Rate (BMR) 1,540 kcal

Maintenance Expenditure (TDEE) 2,380 kcal

Configured Daily Deficit -550 kcal

Weight Loss Roadmap

Expected Goal Date

Oct 12, 2026

Required Duration

98 Days

Estimated fat loss: 2.0 kg / month

Calorie Deficit Comparison Matrix

Select the optimal rate of energy restriction for your body composition targets.

🟢 Mild Deficit (10-15%)

A reduction of 200 to 350 calories per day. Ideal for individuals near single-digit body fat, high-performance athletes, or beginners prioritizing sustainable transition patterns.

Perfect lean muscle retention
High neural drive & workout output
~0.25 kg fat loss / week

🔵 Moderate Deficit (15-20%)

A restriction of 350 to 550 calories daily. The industry standard baseline that provides the optimal sweet spot between body transformation speed and safety metrics.

Standard for most wellness targets
Controlled, manageable hunger
~0.5 kg fat loss / week

🔴 Aggressive Deficit (20-25%)

A daily reduction of 550 to 800+ calories. Best suited for individuals carrying significant excess storage body fat, under clinical/coaching supervision.

Accelerated fat loss
Elevated risk of muscle tissue loss
~0.75-1.0 kg fat loss / week

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