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Calorie Deficit Calculator

Find out exactly how many calories you need to eat each day to reach your goal weight — and how long it will take.

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A calorie deficit is the fundamental requirement for weight loss, but the size of that deficit matters enormously. Too small and progress stalls; too large and you risk muscle loss, fatigue, and metabolic slowdown that undermines your long-term results.

Intermittent fasting and calorie deficits work hand in hand. Fasting compresses your eating window, which for most people naturally reduces total intake. This calculator helps you find the sweet spot where fat loss is steady and sustainable.

Frequently Asked Questions

What is a safe calorie deficit for weight loss?
A deficit of 300-500 calories per day is considered safe and sustainable for most people, resulting in roughly 0.5 to 1 pound of fat loss per week. Larger deficits can lead to muscle loss, metabolic adaptation, and are harder to maintain long term.
Can a calorie deficit be too large?
Yes. Extreme deficits (over 1,000 calories per day) can cause muscle loss, hormonal disruption, nutrient deficiencies, and a significant drop in metabolic rate. This often leads to a rebound effect where weight is regained quickly once normal eating resumes.
Does intermittent fasting create a natural calorie deficit?
For many people, yes. By compressing your eating window, you tend to eat fewer total calories without consciously counting them. Studies show that most IF practitioners naturally reduce intake by 10-20%, which often puts them in a moderate deficit.
How do I break through a weight loss plateau?
Plateaus happen when your body adapts to your current deficit. Strategies include recalculating your TDEE at your new weight, slightly increasing activity, trying a different fasting protocol, incorporating refeed days, or adjusting your macronutrient ratios.

More Free Tools

Fasting Calculator

Calculate your ideal fasting and eating windows based on your schedule, sleep time, and lifestyle. Get a personalised daily timeline.

BMR Calculator

Calculate your Basal Metabolic Rate — the calories your body burns at complete rest. Free BMR calculator using Mifflin-St Jeor formula.

IF Results Estimator

Estimate your intermittent fasting results based on protocol, consistency, and starting stats. See 30, 60, and 90-day projections.

Track your fasting progress in the Fasted app

The Fasted app tracks your fasting consistency and helps you maintain the routine that supports your calorie deficit naturally, without obsessive calorie counting.

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