Estimate maintenance baseline.
Calorie Deficit Calculator
Set a sustainable fat-loss range from your maintenance baseline.
Enter maintenance calories first. If unsure, use TDEE calculator.
Result Interpretation
Deficit size affects both fat-loss rate and training quality. Moderate deficits are often easier to maintain and reduce rebound risk.
Formula Approach
This page applies practical reductions from maintenance, commonly around 300 to 500 kcal/day.
Practical Usage
Choose one deficit range, hold for at least two weeks, and assess weekly average bodyweight plus performance quality. If trend is flat with good adherence, adjust by a small amount.
Limitations
No deficit works if tracking and adherence are inconsistent. Execution quality matters as much as target selection.
FAQ
How large should my deficit be?
A 300 to 500 kcal/day deficit is a common sustainable starting zone.
How fast should weight drop?
Steady and manageable trends usually outperform aggressive cuts.
What if progress stalls?
Adjust conservatively after at least 2 to 3 weeks of strong adherence.
Should protein be higher during deficit?
Often yes, to support retention and satiety.
Can I use this after a maintenance break?
Yes. Recalculate baseline and restart from a moderate range.
Related Calculators
Compare cut/maintain/gain options.
Convert deficit calories to macros.
Set daily protein minimum.
Track adherence and weekly trend.