Calorie Deficit Calculator
Calculate how many calories you should eat to hit a chosen loss rate, including the floor where going lower risks muscle loss.
Scan to open on your phone
Point your phone camera at the code to open this tool.
Calculate how many calories you should eat to hit a chosen loss rate, including the floor where going lower risks muscle loss.
How to use Calorie Deficit Calculator
- Open the toolNo signup and nothing to install; it works as soon as the page loads.
- Set “TDEE (cal/day)”
- Set “Loss rate”
- Read the resultChange any input and the result is recalculated immediately.
Worked example with the defaults
- DAILY INTAKE · Eating 500 kcal less than TDEE
- 1700 kcal
Nothing you enter leaves your device
All of the work happens inside your browser. Whatever you type is never packaged up and sent to a server, and no request this page makes carries it.
That makes it safe for contract amounts, personal details and internal documents you would rather not hand to a third party — close the tab and it is gone.
What this tool does not do
Calorie Deficit Calculator only does what a browser can do on its own — it talks to no backend service. So it keeps no history for you and syncs nothing across devices; if you need a record, copy or download the result.
It is also not a substitute for professional judgement. For legal, medical or tax decisions, treat the output as a starting point rather than a final answer.
Frequently Asked Questions
- How fast should I lose?
- For most adults 0.5% of body weight per week is the sweet spot — fast enough to see progress, slow enough to keep muscle.