Calorie Deficit Calculator

A deficit of 500–750 calories per day is generally sustainable and leads to about 0.5–0.75 kg of fat loss per week. Deficits above 1,000 cal/day are not recommended — they can cause muscle loss, nutrient deficiencies, and are hard to maintain long-term.

Since 1 kg of fat contains approximately 7,700 calories, at a 500 cal/day deficit it takes about 15 days to lose 1 kg. At a 1,000 cal/day deficit, roughly 8 days. Actual results vary based on water retention, muscle gain, and metabolic adaptation.

TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns per day, including your basal metabolic rate (BMR) plus all physical activity. It is your "maintenance" calorie level: eating at TDEE means no weight change.

Yes! Adding 10,000 extra steps per day burns approximately 400 extra calories, which alone creates a meaningful deficit over time. Walking is low-impact, sustainable, and can be combined with a modest dietary reduction for excellent results.

Generally no. Very low calorie intakes (below 1,200 for women, below 1,500 for men) can lead to muscle loss, nutrient deficiencies, hormonal disruption, and metabolic slowdown. If your calculated target falls below these thresholds, extend your timeline or consult a healthcare professional.