Calorie deficit calculator
How many calories to eat each day to lose weight at a healthy pace, without needless hunger.
Your result1,580 kcal / day
This is your daily calorie target, your estimated burn minus the pace you chose, raised to the safe minimum whenever needed.
Talk to a doctorA sustainable deficit is slow. Losing more than 1 kg per week usually means muscle loss and later rebound. If your BMI is ≥ 27 and a healthy pace is not enough, a licensed doctor can evaluate additional treatments.
Common questions
How fast should I lose weight?
0.25–0.75 kg per week for most people. Faster usually means muscle loss, hunger and rebound. Slow enough to keep is faster than it sounds.
Why is there a minimum calorie floor?
Below ~1,200 kcal (women) or ~1,500 kcal (men) it becomes hard to cover protein and micronutrients without supervision. The calculator raises your target rather than letting you go under.
Do I need to count calories forever?
No. Counting is a calibration tool. A few months teaches you portions. Most people transition to habits: protein at each meal, mostly whole foods, consistent meal times.
About calorie deficit
How it works
A deficit of 300–800 kcal per day (about 0.25–0.75 kg per week) is the range clinicians consider sustainable.
Medical disclaimer. This calculator is for general information and is not medical advice. Talk to a doctor before changing your diet or starting a treatment.
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All content on this page has been medically reviewed by: Dr. Alejandro Infante, General medicine, on 27 July 2026. Registration: 080869277 View profile
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