Weight Goals
Calorie Deficit Calculator
Enter your TDEE and a calorie or percentage deficit to calculate a daily intake target and a simplified weekly weight-change estimate.
Your estimate
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Enter your details and calculate to see your estimate, the breakdown and what to explore next.
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assumptions
An educational estimate, not a measurement or medical advice.
Behind the numbers
How this calculator works
Daily intake target = TDEE − deficit. In percentage mode, deficit = TDEE × percentage ÷ 100.
A worked example
A 2,400 kcal TDEE with a 20% deficit gives a 480 kcal deficit and a 1,920 kcal/day intake target.