Weight Management
Calorie Deficit
Calculator
Plan your fat loss phase. A calorie deficit is the fundamental requirement for losing weight. Calculate exactly how much you should eat to reach your goals.
Deficit Calculator
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Target Daily Calories
What Is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns in a day. When this happens, your body is forced to use stored energy (primarily body fat) to make up the difference, resulting in weight loss.
How Big Should Your Deficit Be?
While it’s tempting to cut calories drastically, a moderate approach is usually more sustainable and helps preserve muscle mass. A deficit of 500 calories per day typically leads to about 0.5kg (1lb) of weight loss per week, which is considered a safe and healthy rate.