Free Calorie Deficit Calculator — Lose Weight Safely | 2026

Calorie Deficit Calculator

Plan your weight loss journey with science‑based targets and safe guidelines.

Current weight

lb

Enter valid weight (88‑660 lb / 40‑300 kg)

Goal weight

lb

Goal must be less than current

Duration (weeks)

4‑52 weeks only

or target date

I know my TDEE (skip calculator)

Your TDEE (kcal/day)

Age

Enter age 13‑100

Gender

Male Female

Height

in

Height 47‑98 in / 120‑250 cm

Activity level

Sedentary (office job) Lightly active (1‑3/week) Moderately active (3‑5/week) Very active (6‑7/week) Extremely active (athlete)

YOUR DAILY CALORIE TARGET

0 kcal

deficit 0 kcal/day

To lose 0 lb in 12 weeks

Sustainable

0.5-1 lb/week – ideal for long-term success

🟢

Start: 0 Goal: 0

0%25%50%75%100%

0
/week

0
total kcal

—
completion

⚡ macros to preserve muscle

📅 weekly breakdown

Medical disclaimer: This calculator is for educational purposes only. Always consult a healthcare provider before starting any weight loss plan, especially if you have medical conditions or take medications. Individual needs vary.