Calorie Calculator — Lose Weight
The weight-loss view subtracts roughly 500 calories a day from your estimated expenditure, a moderate deficit that corresponds to losing about half a kilogram of body mass per week. It preselects a lighter activity level and shows how the deficit lowers your target below maintenance so the cut stays sustainable rather than aggressive.
Daily calorie needs estimate
Estimated daily calorie target
1,862kcal/day
How the estimate breaks down
Calories are estimated with the Mifflin-St Jeor equation scaled by an activity factor (TDEE), then adjusted for your goal — lose subtracts 500 kcal/day, gain adds 300 kcal/day. This is a screening estimate, not medical, nutritional, or dietary advice. Consult a qualified professional before changing your diet. Everything runs in your browser; nothing is uploaded.
How the deficit works
This view subtracts about 500 calories a day from your estimated expenditure, which corresponds to losing roughly half a kilogram of body mass over a week. The target sits below your maintenance figure by that amount, so the calculator shows a deliberate but moderate cut rather than an aggressive one.
A moderate deficit is generally easier to sustain than a steep one, and it is a screening estimate rather than a measured plan. Real loss varies with body composition, water shifts, and how accurately intake is tracked, so review your trend over several weeks and consult a doctor or registered dietitian before starting a sustained deficit.
Questions
- How fast will I lose weight with a 500-calorie deficit?
- The roughly 500-calorie daily deficit corresponds to losing about half a kilogram of body mass per week as a planning estimate. Actual results vary with body composition, water, and how closely intake is tracked, so treat it as an approximation, not a guarantee.
- Is a bigger deficit better for faster results?
- Not necessarily. A larger deficit can be harder to sustain and may not be appropriate for everyone, which is why this tool uses a moderate default. Before cutting calories more aggressively, consult a doctor or registered dietitian who can account for your health and goals.
More ways to use this calculator
Start with the main calorie calculator or compare the other published scenarios.
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