Measure your current calorie deficit.
Compare your estimated maintenance calories to your current intake to see how large your deficit really is.
Nutrition & Weight Loss
Calorie Deficit Calculator
Use this calorie deficit calculator to see how large your current deficit is instead of assuming you are eating low enough.
How it works
How to use the calorie deficit calculator
Calorie Deficit Calculator is intended for users who already know their maintenance and want to understand whether their cut is mild, moderate, or aggressive. Use it to see the actual gap between maintenance calories and intake calories.
Enter estimated maintenance calories and your actual planned intake. The calculator returns a daily calorie deficit.
The deficit only works as well as the maintenance estimate and the food intake data you enter. If the deficit is larger than expected and recovery is struggling, consider bringing calories up before pushing harder.
FAQ
Common questions about this calculator.
Use these quick answers as a starting point, then compare the result to your real-world progress.
What does the calorie deficit calculator tell me?
Enter estimated maintenance calories and your actual planned intake. The result is a daily calorie deficit.
How accurate is the calorie deficit calculator?
The deficit only works as well as the maintenance estimate and the food intake data you enter.
What should I do after I get my result?
If the deficit is larger than expected and recovery is struggling, consider bringing calories up before pushing harder.
Who is this calculator best for?
This calculator is intended for users who already know their maintenance and want to understand whether their cut is mild, moderate, or aggressive.
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