Calculate your TDEE and optimal calorie deficit. See how many calories to eat for a 500 or 1000 calorie deficit with macro targets.
A calorie deficit is the foundation of all fat loss. Your TDEE minus your food intake equals your deficit. A 500-calorie daily deficit produces about 0.5kg of fat loss per week. The calculator shows both moderate (15%) and aggressive (25%) deficit options so you can choose what's sustainable for you.
Your Stats
Gender
If provided, uses the more accurate Katch-McArdle formula
Your ideal TDEE for a calorie deficit depends on your age, gender, weight, height, and activity level. Use the calculator above with your personal stats to get an accurate number. As a rough guide, most adults have a TDEE between 1,800 and 3,000 calories/day.
Start by calculating your TDEE, then adjust based on your goal. For a deficit, eat 15–25% below TDEE. For a surplus, eat 10–20% above. Track your weight for 2–3 weeks and adjust if needed — the calculator gives you a starting point.
Most experts recommend no more than a 25% deficit (or 1,000 cal/day maximum). Going lower risks nutrient deficiency, muscle loss, metabolic adaptation, and poor adherence. Women should not go below 1,200 cal/day and men not below 1,500 without medical supervision.