Sustainable Fat Loss
The best deficit is one you can repeat. Keep protein high, train with intent, and use weekly averages instead of single-day scale changes.
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Fat Loss
Calorie Deficit Calculator
A calorie deficit means eating fewer calories than you burn. This calculator helps you choose a target that is effective without crushing recovery.
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Your Fat Loss Calories
A 500 kcal daily deficit estimates about 0.45 kg per week.
Target Calories
2,100 kcal
Mild Fat Loss
2,300 kcal
Often easier to sustain
Aggressive Fat Loss
1,900 kcal
Use carefully
Estimated Weekly Loss
0.45 kg
Based on 7700 kcal per kg
Result Breakdown
Mild300 kcal/day
Selected500 kcal/day
Aggressive700 kcal/day
Start with mild or moderate targets, keep lifting, and avoid dropping calories so low that recovery collapses.
Adjusting Your Deficit
If weight loss stalls for two or more weeks, reduce calories slightly, increase steps, or review tracking accuracy before making large changes.
Calorie Deficit Calculator FAQ
What is the best calorie deficit for fat loss?
A 300 to 500 calorie daily deficit is a strong starting point for many people because it balances fat loss with training performance.
Is an aggressive calorie deficit better?
Aggressive deficits can work short term, but they often increase hunger, reduce training output, and make adherence harder.
How much weight can I lose per week?
A 500 calorie daily deficit is roughly 3500 calories per week, or about 0.45 kg of estimated fat loss.