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Free calorie deficit calculator: start from maintenance (TDEE), subtract light (−300), moderate (−500), or aggressive (−750) kcal/day (or custom), and see target intake, ~lb/week loss, and optional protein (1.6–2.2 g/kg). Get maintenance from our TDEE calculator first if needed.
Last updated: May 25, 2026
Bulking later? Calorie surplus calculator
Use your best estimate; our TDEE calculator can help if you do not have one yet.
Used for a broad protein gram band (1.6–2.2 g/kg)—leave blank if you prefer.
Plan
Target ≈ 1900 kcal/day: maintenance 2400 − moderate (~500 kcal) deficit (500 kcal, ~-1 lb/week). Protein band while cutting: about 120–165 g/day (1.6–2.2 g/kg)—not a prescription.
Target kcal / day
1900
Deficit · ~pace
−500
~-1 lb/wk
Protein band (rule of thumb)
~120–165 g/day
Not medical advice. History of eating disorders, pregnancy, diabetes, or medications affecting appetite needs individualized care from licensed clinicians.
2,400
kcal/day break-even
1,900
~-1 lb/week · -0.45 kg
120–165 g
Leave weight blank to hide
2,400 · moderate
1900 kcal
2,400 · light
2100 kcal
2,200 · moderate · 68 kg
1700 kcal
Custom −400
2000 kcal
Target kcal = maintenance (TDEE) − daily deficit
~Weekly loss (lb) = (deficit × 7) ÷ 3500
Protein (optional) = bodyweight (kg) × 1.6 to 2.2
Worked: 2400 − 500 = 1900 kcal/day. Pace: (500 × 7) ÷ 3500 ≈ -1 lb/week. Protein at 75 kg: 120–165 g.
| Preset | Daily deficit | ~lb/week | Use case | Target @ 2400 kcal |
|---|---|---|---|---|
| Light | −300 kcal | ~-0.6 lb | Slower cut; often better for hunger, sleep, and training performance | 2100 kcal/day |
| Moderate | −500 kcal | ~-1 lb | Common coaching default (~0.5 lb/week rule of thumb) | 1900 kcal/day |
| Aggressive | −750 kcal | ~-1.5 lb | Faster pace; higher fatigue and muscle-loss risk—monitor strength | 1650 kcal/day |
| Daily deficit | ~lb/week | Note | Target @ 2400 kcal |
|---|---|---|---|
| −250 kcal | ~-0.5 lb | Very slow; good for small deficits or diet breaks | 2150 kcal |
| −300 kcal | ~-0.6 lb | Light preset | 2100 kcal |
| −500 kcal | ~-1 lb | Moderate preset; ~3,500 kcal/week ≈ 1 lb | 1900 kcal |
| −750 kcal | ~-1.5 lb | Aggressive preset | 1650 kcal |
| −1000 kcal | ~-2 lb | Often unsustainable; muscle-loss risk for many adults | 1400 kcal |
Based on ~3,500 kcal per pound of fat; scale jumps from water and glycogen are normal week to week.
| g/kg/day | Context | At 75 kg |
|---|---|---|
| 1.2–1.6 | Minimum often discussed for sedentary adults in deficit | 90–120 g |
| 1.6–2.2 | Band shown in this tool when weight (kg) is entered | 120–165 g |
| 2.2–2.4+ | Some lean lifters in aggressive cuts; individualized | 165–180+ g |
| Population | Often cited floor | Note |
|---|---|---|
| Women (general) | ~1200 kcal/day | Harvard Health often cites ~1,200 kcal/day unless medically supervised |
| Men (general) | ~1500 kcal/day | Harvard Health often cites ~1,500 kcal/day unless medically supervised |
| This calculator | ~800 kcal/day | Rejects targets below ~800 kcal/day—likely bad inputs or unsafe cut |
Target = 2,200 − 500 = 1700 kcal/day
Pace ≈ (500 × 7) ÷ 3500 = -1 lb/week
Protein band: 68 × 1.6 to 2.2 = 109–150 g/day
If strength drops or hunger is severe, try light deficit → 2100 kcal on 2,400 maintenance instead.
Share it with anyone planning a sustainable calorie deficit for fat loss.
Suggested hashtags: #FatLoss #CalorieDeficit #Cutting #Fitness #Calculator