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Calorie Deficit Calculator

Calculate how many calories to eat each day based on the calories needed to maintain your current weight and your weekly weight-loss goal.

Daily calorie target for your weight-loss goal

1,850 kcal

Estimated calories to eat each day for the selected plan.

Daily calorie deficit

550 kcal

22.9% below the maintenance estimate.

Weekly weight-loss goal

0.50 kg

Planning estimate only - actual weight change varies.

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How to use Calorie Deficit Calculator

  1. 1Enter the calories you need each day to maintain your current weight. If you do not know this number, use the Daily Calorie & BMR Calculator first.
  2. 2Enter how much weight you want to lose per week and choose kg or lb. Advanced users can instead calculate from a known calorie deficit or calorie target.
  3. 3Review the estimated daily calorie target, daily deficit and weekly weight-loss estimate.

Useful tips

  • •The calories needed to maintain your current weight are an estimate. Real-world intake and weight trends over several weeks can provide useful context.
  • •The weekly weight-loss calculation is a planning estimate. Body weight, energy expenditure and appetite can change over time, so actual results will vary.
  • •This tool is intended for adults. Children, pregnancy, breastfeeding, eating disorders, medical conditions and prescribed diets need personalised professional guidance.

Frequently asked questions

How is the weekly weight-loss goal converted into calories?

The calculator uses a simple planning estimate of about 7,700 kcal per kilogram or 3,500 kcal per pound, spread across seven days. This is not a guarantee of actual weight change.

Why might actual weight loss be different?

Body weight does not change in a perfectly linear way. Water, appetite, activity and energy expenditure can all change, so the calculator should be treated as a planning tool rather than a precise prediction.

Are my calorie values stored?

No. The calculation happens locally in your browser and Wid9et does not upload or store the calorie values entered into this calculator.