Calorie Target Calculator
Daily Calorie Target
Est. -0.5 kg/week
Calorie Deficit & Target Calculator
Determine your daily calorie needs to reach your weight goals.
Next steps: linked calculators
Your measurements stay in local storage so these tools open with the same profile.
Macro Calculator
Protein, carbs, and fat grams from a calorie target.
TDEE Calculator
Daily maintenance calories from BMR and activity level.
BMI Calculator
BMI score, WHO standard categories, and healthy weight range.
The Physiology of Safe Calorie Deficits: Maximizing Fat Loss While Preserving Lean Mass
How aggressive 1,000+ kcal deficits trigger muscle catabolism and metabolic slowdown, contrasted with evidence-based 300-500 kcal deficits supported by 1.6-2.2g/kg protein thresholds.
Understanding Calorie Deficit
A calorie deficit occurs when you consume fewer calories than your body burns (TDEE). This forces your body to use stored energy (body fat) to make up the difference, leading to weight loss.
How Much Should You Deficit?
A sustainable deficit is key. A deficit of 500 calories per day typically leads to a weight loss of about 0.5 kg (1 lb) per week.
Weight Gain (Surplus)
Conversely, to gain muscle or weight, you must be in a calorie surplus, consuming more than your TDEE.
FAQ
- Is a larger deficit better? Not necessarily. Too large a deficit can lead to muscle loss and metabolic adaptation.
- How do I track calories? Use food tracking apps to log your daily intake.