Calorie deficit: calculate your weight loss target
Enter your sex, age, weight and height — the calculator computes your daily energy expenditure (TDEE) and shows how many calories to eat to lose 0.5–1 kg per week safely.
A calorie deficit means consuming less energy than you burn. It is the only physiological condition for weight loss: no diet works without it. A safe deficit is 10–25% of your daily expenditure (TDEE) — roughly 300–600 kcal per day, producing a loss of 0.5–1 kg per week. 1 kg of fat ≈ 7700 kcal.
Reviewed by a DOZA specialist
Nutrition · weight loss programs
Calorie deficit calculator
TDEE via Mifflin-St Jeor × activity multiplier. Below are three safe deficit levels.
Your daily expenditure (TDEE)
2 082 kcal
Weight maintenance
| Deficit level | Kcal/day | Pace |
|---|---|---|
| Comfortable −10% | 1 874 | ≈ −0.25–0.5 kg/week |
| Standard −20% | 1 666 | ≈ −0.5–0.8 kg/week |
| Active −25% | 1 562 | ≈ −0.7–1 kg/week |
Do not go below 1200 kcal (women) / 1500 kcal (men) without medical supervision.
🍽️ Build a menu for this calorie targetCalorie deficit in numbers
7700 kcal
≈ 1 kg of body fat
300–600
kcal/day — a safe deficit
0.5–1 kg
per week — a healthy pace
1200/1500
kcal — minimum for women/men
Safe calorie deficit norms
The optimal deficit is 10–25% of TDEE. A bigger deficit accelerates muscle loss, slows metabolism and raises the risk of breakdowns.
| Deficit | Who it suits | Risks |
|---|---|---|
| 10–15% | Starters, little excess weight, active training | Minimal |
| 20% | Most people — the golden mean | Low with enough protein |
| 25% | Significant excess weight, supervised | Fatigue, needs monitoring |
| >30% | Not recommended without a doctor | Muscle loss, breakdowns, nutrient deficiencies |
How to create a calorie deficit: 3 ways
Through food
Smaller portions, cutting “liquid calories” (sweet drinks, juices, alcohol), more protein and vegetables for satiety. The most effective path: cutting 500 kcal with food is easier than burning them in the gym.
Through activity
8–10k steps a day ≈ 300–400 kcal. Strength training preserves muscle in a deficit and supports metabolism. But you can hardly “outrun” a bad diet.
Combination + appetite control
Moderate food restriction + activity gives the most sustainable result. If hunger breaks the plan, GLP-1 programs (Mounjaro) reduce appetite physiologically and help hold the deficit.
The plate rule: a deficit without counting
If you do not want to count every calorie — use the plate rule: ½ vegetables, ¼ protein, ¼ complex carbs. It automatically cuts your intake by 20–30%.
Build a menu for this calorie target
Honestly about the deficit
Calculating a deficit is easy. Holding it is not
Appetite returns in weeks 2–3, and 80% of diets fail right there. The DOZA program with GLP-1 physiologically reduces hunger — the deficit holds without willpower battles.
