Calorie Deficit Calculator — Time to Reach Your Goal Weight
Set a clear, realistic target with your personalised calorie deficit plan. Enter your current and goal weight, TDEE, and preferred weekly loss rate to get your daily calorie target, total deficit, and an estimated date with progress milestones.
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Frequently Asked Questions
How big should my calorie deficit be?
A deficit of 300–500 kcal per day is widely considered the sweet spot for sustainable fat loss. It produces 0.3–0.5 kg of weight loss per week while minimising muscle loss, hunger, and metabolic adaptation. Larger deficits are possible but harder to maintain and increase the risk of losing muscle.
Is a 500 calorie deficit safe?
Yes, for most healthy adults a 500 kcal daily deficit is safe and effective. It creates roughly 0.5 kg of fat loss per week. Make sure your remaining calories still cover adequate protein (1.6+ g/kg) and essential nutrients. Consult a doctor if you have any underlying health conditions.
What happens if my calorie deficit is too large?
A deficit that is too aggressive — typically more than 1000 kcal/day — can cause muscle loss, fatigue, nutrient deficiencies, and metabolic adaptation (where your body burns fewer calories). This makes long-term fat loss harder, not easier. Slow and steady genuinely wins.
How long does it take to lose 10 kg?
At a 0.5 kg/week pace it takes about 20 weeks. At 0.25 kg/week it takes 40 weeks. The timeline depends entirely on your deficit size and consistency. The calculator above shows your personalised estimate based on your TDEE and chosen rate.
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tr8ck automatically tracks your calorie intake and deficit so you always know if you are on track to hit your goal weight.
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