Find out how many calories to eat each day to lose weight at a safe, sustainable pace — based on your maintenance calories and your weekly goal.
Calculated instantly in your browser — nothing is sent to or stored on our servers.
How This Is Calculated
A calorie deficit means eating fewer calories than you burn, so your body draws on stored fat for energy. We calculate your maintenance calories (TDEE), then subtract a deficit sized to your chosen weekly weight-loss goal.
Step 1: Maintenance Calories (TDEE)
We estimate your BMR with the Mifflin-St Jeor formula, then multiply by your activity level to get your maintenance calories — the amount that keeps your weight stable.
Step 2: Size the Deficit to Your Goal
One kilogram of body fat holds roughly 7,700 calories. Daily deficit = (weekly loss goal in kg × 7,700) ÷ 7. Your target calories are your maintenance calories minus this deficit, never dropping below a safe minimum (1,500 kcal for men, 1,200 kcal for women).
A moderate deficit (0.5 kg/week) is sustainable for most people and preserves more muscle mass than aggressive cuts. Always consult a healthcare provider before starting a new diet plan.
Choose a sustainable pace instead of the largest possible deficit.
A moderate target is usually easier to sustain. Monitor energy, hunger, performance, and weight trend—then make small adjustments instead of dramatic changes.
RELATED CALCULATORS