Calorie Deficit Calculator
Estimates a target calorie intake and weekly weight loss for a chosen deficit goal.
Lilu Baba's Calorie Deficit Calculator converts your maintenance calories and a chosen deficit level into a target daily intake and expected weekly weight loss. Informational only, not medical advice.
How to use this calculator
- Enter your maintenance calories (use our TDEE Calculator if unsure).
- Choose a deficit goal.
- Your target daily calories and estimated weekly weight loss update instantly.
Target Daily Calories
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Estimated Weekly Weight Loss (kg)
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FAQ
Calorie Deficit Calculator — frequently asked questions
Using the common approximation that roughly 7,700 kcal deficit equals about 1 kg of body weight lost.
No — very aggressive deficits can be hard to sustain and may cause muscle loss or nutrient deficiencies. Consult a professional for personalized guidance.