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Calorie Deficit Calculator
Got a target weight and a date in mind? This works backward from those two numbers to tell you the daily deficit that implies, and flags it if the pace turns out to be unrealistic.
The usual mistake is picking a date first, then backing into whatever deficit that forces, rather than starting from a deficit you can actually sustain and letting the date follow from it. This tool is built to make that mismatch obvious instead of hiding it behind an optimistic-looking calendar.
Daily deficit needed
684 kcal/day
Total over 90 days: 61,600 kcal
How this is calculated
What's a realistic pace?
| Daily deficit | Approx. weekly loss | Sustainability |
|---|---|---|
| 250 kcal | ~0.25 kg | Very sustainable |
| 500 kcal | ~0.45 kg | Sustainable (common guideline) |
| 750-1000 kcal | ~0.7-0.9 kg | Demanding — short-term only |
| 1000+ kcal | 1 kg+ | Aggressive — supervise closely |
This tool provides a general estimate for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual results vary based on factors this calculator doesn't measure (body composition, medical conditions, medications). Always consult a doctor or registered dietitian before making significant changes to your diet or exercise routine.
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Frequently Asked Questions
Around 7,700 kcal. It's a commonly used clinical approximation, not an exact physiological constant, so actual results will vary a bit from person to person.