Caloric Deficit Calculator
Find your optimal calorie deficit for weight loss or fat loss
Your Information
Your Caloric Deficit Plan
Daily Caloric Deficit
-0 calories
Subtracted from your TDEE for weight loss
Total Daily Calories
0 calories
Your TDEE minus deficit for weight loss
Projected Weight Loss
0 kg per week
Based on your selected goal
Macronutrient Split (Optional)
Protein
0g
(1.6-2.2g/kg of body weight)
Carbohydrates
0g
(30-40% of total calories)
Fats
0g
(20-30% of total calories)
Enter your TDEE and weight loss goal to calculate your optimal deficit.
About Caloric Deficit
A caloric deficit occurs when you consume fewer calories than your body burns. This is necessary for weight loss and fat loss. However, the deficit should be controlled to maintain muscle mass and energy levels.
How Much Deficit Do You Need?
- Small deficit (-250-300 kcal/day): Slow, sustainable weight loss with minimal muscle loss.
- Moderate deficit (-300-500 kcal/day): Balanced fat loss while preserving muscle.
- Large deficit (-500-1000 kcal/day): Faster weight loss but higher risk of muscle loss.
Macronutrient Distribution
For optimal fat loss and muscle retention:
- Protein: 1.6-2.2g per kg of body weight to preserve muscle.
- Carbohydrates: 30-40% of total calories for energy.
- Fats: 20-30% of total calories for hormone health.
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