Start moderate
A smaller deficit is slower, but often easier to keep long enough to matter.
Calorie deficit calculator
Calculate a calorie deficit you can actually repeat.
Start from maintenance calories, choose a weekly pace, and see the daily target without hiding the assumptions.
Calculate your deficit
Daily deficit
499 kcal
Daily calorie target
1,801 kcal
Aggressive pace
Moderate
A sustainable pace usually beats a hard restriction. Adjust after 2-3 weeks of real trend data.
Use the result responsibly
Watch the trend
Daily weight changes are noisy. Compare weekly averages before changing the plan.
Do not ignore recovery
Sleep, training stress, hunger, and mood are signals too. The lowest calorie target is rarely the best one.
Formula and safety notes
This calculator uses 7,700 kcal per kilogram and 3,500 kcal per pound as planning estimates. The CDC describes gradual weight loss around 1 to 2 lb per week as a sustainable target for many adults.
FAQ
How big should my calorie deficit be?
A moderate deficit is easier to sustain than an aggressive one. Many people start around 300 to 500 kcal below maintenance, then adjust from their trend.
How many calories equal one pound of fat?
A common planning estimate is about 3,500 kcal per pound, or about 7,700 kcal per kilogram. Real-world changes vary because water, glycogen, adherence, and activity change too.
Can BurnFat replace medical advice?
No. BurnFat is for general wellness tracking. If you are pregnant, breastfeeding, under 18, managing a medical condition, or recovering from disordered eating, seek professional guidance.
Related tools
Turn the calculator into a daily feedback loop.
BurnFat connects meal logging, activity, and calorie balance so the number becomes a trend you can actually follow.