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Calorie Deficit Calculator
Calculate the calorie deficit needed to reach your weight loss goal.
About This Calculator
The 3,500-calorie-per-pound rule is a reliable guideline, though the body adapts to caloric restriction by reducing metabolic rate — actual results often require 10–20% larger deficits over time. A 500 cal/day deficit (0.5 kg/week loss) is considered optimal for preserving muscle mass.