Calorie Deficit Calculator

Calculate a calorie target by applying a deficit to maintenance calories. Enter your own values below to see daily calorie target and check the method behind it.

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Your inputs

Change the example values to match your situation.

Your result

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Fill in your inputs and select Calculate.
Your result and breakdown will appear here.

How this calculator works

Calorie target = maintenance calories × (1 − deficit percentage).

Before you use the result

  • Adult planning estimate; not for children, pregnancy or eating-disorder treatment. The deficit input is limited to 25%.

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What is Calorie Deficit Calculator?

Calorie Deficit Calculator helps you calculate a calorie target by applying a deficit to maintenance calories.

The main result is daily calorie target, with a breakdown of daily energy deficit. The formula, example and assumptions below explain how to interpret it.

How to use Calorie Deficit Calculator

Use the example to get familiar with the form, then enter your own figures. Any rates in the example are illustrative. Check the field labels and units before calculating.

  1. Gather estimated daily maintenance (kcal/day) and planned moderate deficit (%). Use values from the same situation or reporting period.
  2. Replace the example estimated daily maintenance with your own value, then complete the other fields. Check the displayed units.
  3. Select Calculate and read daily calorie target with its result breakdown. Change one input and calculate again to compare a second scenario. Reset restores the original example.
  • Enter estimated daily maintenance in kcal/day, at least 1000 and at most 10000. Decimals are accepted.
  • Enter planned moderate deficit in %, at least 0 and at most 25. Decimals are accepted.

Calorie Deficit Calculator: a worked example

With the inputs below, the result is 1,870 kcal/day (daily calorie target). Follow the example, then replace these illustrative values with your own.

Example inputs and output
Input or outputExample value
Estimated daily maintenance (kcal/day)2,200 kcal/day
Planned moderate deficit (%)15 %
Daily calorie target1,870 kcal/day
Daily energy deficit330 kcal

Understanding the Calorie Deficit result

Read daily calorie target alongside daily energy deficit. These describe different parts of the same calculation.

Displayed results use a readable number of decimal places. When checking a result by hand, keep extra precision until the last step. To compare scenarios, change one input at a time and keep the others fixed.

  • Example Daily energy deficit: 330 kcal

Calorie Deficit Calculator: assumptions and common mistakes

A useful estimate starts with the right inputs. Check the following assumptions and limits before applying the result to your situation.

  • Adult planning estimate; not for children, pregnancy or eating-disorder treatment. The deficit input is limited to 25%.
  • Health estimates are context-dependent. Age, pregnancy, illness, medication and individual measurements can affect interpretation; these tools do not diagnose a condition.

For wider guidance, visit World Health Organization. The formula and scope of this specific tool are stated on this page.

Calorie Deficit Calculator FAQs

What does Calorie Deficit Calculator calculate?

Calorie Deficit Calculator helps you calculate a calorie target by applying a deficit to maintenance calories. Its main output is daily calorie target in kcal/day.

What inputs do I need for Calorie Deficit Calculator?

You need estimated daily maintenance (kcal/day) and planned moderate deficit (%). Use the field labels and units to match your figures to the formula.

Which formula does Calorie Deficit Calculator use?

Calorie target = maintenance calories × (1 − deficit percentage).

What is a worked example for Calorie Deficit Calculator?

Example inputs: Estimated daily maintenance: 2,200 kcal/day; Planned moderate deficit: 15 %. The result is 1,870 kcal/day (daily calorie target).

How should I enter estimated daily maintenance?

Enter estimated daily maintenance in kcal/day, at least 1000 and at most 10000. Decimals are accepted.

How do I choose planned moderate deficit?

Enter planned moderate deficit in %, at least 0 and at most 25. Decimals are accepted. The example uses 15 %; replace it if your circumstances differ.

How should I read daily calorie target?

Read daily calorie target alongside daily energy deficit. These describe different parts of the same calculation.

Why might my Calorie Deficit Calculator result differ from my records?

Adult planning estimate; not for children, pregnancy or eating-disorder treatment. The deficit input is limited to 25%. Differences in entered values, units or rounding can also change the comparison.

Can I compare two scenarios in Calorie Deficit Calculator?

Yes. Note your first daily calorie target, change estimated daily maintenance or another input, and select Calculate again. Editing a field clears the old result so it is not mistaken for a new calculation.

Is Calorie Deficit Calculator free, and where are my inputs calculated?

This calculator is free to use without signing in. Its formula runs in your browser; calculator inputs are not sent to a calculation API. The inputs reset to the example values when you reset the form or start a fresh page.