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Calorie Deficit Calculator
Estimate a practical calorie deficit for fat loss.
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FAQs
How big should my calorie deficit be?
A moderate deficit of roughly 300–500 kcal/day supports steady fat loss while preserving muscle. Aggressive deficits increase muscle loss risk — if you cut hard, raise protein toward 1.8–2.4g/kg and keep resistance training. Use our protein calculator to set that target.
Why has my fat loss stalled on the same calories?
As bodyweight drops, total energy expenditure drops with it — a lighter body burns fewer calories at rest and during movement. Recalculate your target every 4–6 weeks or after every ~5kg lost, and be honest about tracking drift (untracked snacks, oils, weekends).
Should I eat back the calories my watch says I burned?
Be conservative. Wrist-based trackers routinely overestimate exercise burn. If you eat back exercise calories, eat back only a portion (e.g. half) — or set your activity level in the calculator and don't add workouts on top.