Calorie Deficit Calculator
Estimate your daily calorie deficit based on maintenance calories and planned calorie intake.
How to Use the Calorie Deficit Calculator
Enter your estimated maintenance calories and planned daily intake. The calculator estimates your daily calorie deficit and a simple weekly energy shortfall.
Practical Example
If maintenance is 2,400 calories and intake is 2,000 calories, the estimated daily deficit is 400 calories and the weekly deficit is about 2,800 calories.
Factors That Affect the Result
Maintenance needs change with body size, activity, training, sleep and metabolic adaptation. Food labels and activity estimates also contain measurement error, so use the result as a planning estimate.
Frequently Asked Questions
What is a calorie deficit?
It is the difference between estimated energy needs and calorie intake when intake is lower.
Does a larger deficit always mean faster progress?
Not necessarily. Large deficits may be difficult to sustain and individual responses vary.
Is this a medical recommendation?
No. It is an educational estimate rather than personalized medical advice.