Calorie deficit calculator
Estimate maintenance calories, choose a moderate weekly weight-loss rate and see the approximate daily calorie target.
Calculate a calorie deficit
Choose a moderate planned rate. EKCal converts it to an approximate daily deficit and subtracts it from estimated maintenance.
Weight loss rarely follows a perfect straight line; the simple energy conversion is only a starting estimate.
Your estimate
| Estimated maintenance | — |
| Daily deficit | — |
| Target calories | — |
| Expected weekly rate | — |
Change any input to update the estimate.
What the calculation means
A rate of 0.5 kg per week is converted using approximately 7,700 kcal per kilogram, or about 550 kcal per day. Real weight loss usually slows as body weight and energy needs change, so this is not a guaranteed timeline.
Choose the smallest effective deficit
A smaller deficit is often easier to sustain, leaves more room for protein and micronutrients, and supports better training. A very aggressive target can increase hunger, fatigue and loss of lean mass.
Check the trend correctly
- Use several morning weigh-ins each week.
- Compare weekly averages.
- Keep sodium, carbohydrate intake and weigh-in conditions reasonably consistent.
- Wait at least two weeks before assuming the target failed.
Frequently asked questions
What is a calorie deficit?
A calorie deficit means average energy intake is lower than average energy expenditure over time.
Is a 500 calorie deficit safe?
Many adults use a moderate deficit around this size, but suitability depends on body size, health, medications and nutrition needs.
Why is weight loss slower than the calculation?
Metabolic adaptation, imperfect tracking, changing body weight and water fluctuations make real weight change less linear than simple arithmetic.
Can I create the deficit through exercise?
A mix of food intake and activity can work, but exercise-calorie estimates are uncertain. Avoid eating back every estimated exercise calorie automatically.
Method and sources
EKCal provides planning estimates, not diagnosis or treatment. Results should be checked against real-world trends and adjusted gradually.