Calorie Deficit Calculator

What is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored fat for energy, leading to fat loss. A deficit of 500 calories per day typically results in about 0.5kg (1 lb) of fat loss per week.

Safe Deficit Rates

• Slow (15%): Best for muscle retention
• Moderate Activity: Balanced approach
• Aggressive (25%): Faster but harder to sustain

Preserving Muscle During Fat Loss

To minimize muscle loss during a deficit: eat 1g protein per lb bodyweight, strength train 3-4x per week, get adequate sleep, and avoid extreme deficits. The leaner you are, the more conservative your deficit should be.