Calorie deficit calculator
Estimate the daily calorie target needed to lose weight at a given deficit, based on the Mifflin-St Jeor TDEE.
Result
1523 kcal/day
≈ 0.45 kg/week at this deficit
A 500 kcal/day deficit equates to roughly 0.5 kg per week. Aggressive deficits (>1000 kcal) are not sustainable for most people.
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GudFude provides estimates and is not medical advice.
Frequently asked questions
+How big a deficit should I aim for?
For most people, 300–700 kcal/day is sustainable. Larger deficits risk muscle loss and burnout.
+Why is my floor 1200 kcal?
Very low calorie targets are hard to sustain and may miss key nutrients. Speak to a qualified professional before going below.
+Is this medical advice?
No. GudFude provides estimates and is not medical advice.