Calorie deficit calculator
Turn your TDEE into a daily calorie target for fat loss — with safe-rate guardrails so aggressive cuts are never presented as the goal.
Safe rate: 1 lb/week (~500 kcal/day deficit). Split macros with our macro calculator.
Ready for a plan built around your training?
These calculators provide general fitness estimates only — not medical or nutritional advice. Talk with a qualified professional before starting a diet or training program, especially if you have health conditions.
Setting a safe calorie deficit
Fat loss happens when you consistently eat fewer calories than you burn. This calculator starts from your TDEE, then subtracts the deficit needed for your desired weekly loss rate.
We use the common rule of thumb that one pound of fat is roughly 3,500 kcal — a simplification, but useful for planning. Your requested rate is capped at about 1% of bodyweight per week (max ~2 lb/week), and daily calories will not drop below ~1,500 (men) or ~1,200 (women). If your inputs would breach those limits, we clamp the result and recommend a slower pace.
Crash dieting stalls training, increases injury risk, and rarely sticks. At Level Up, weight loss is paired with strength and boxing so you keep muscle while the scale moves — not just a number on a calculator.
Limitations
- 3500 kcal per lb is an estimate; water weight and muscle change affect the scale.
- Not for minors, pregnancy, or clinical eating-disorder treatment without medical supervision.
- Adjust based on 2–3 weeks of real-world progress, hunger, and training performance.
FAQ
Start with a
free consult.
Meet a coach, talk through your goals, and get a clear first step. No contract, no pressure — just a real conversation.
- Free intro session
- Body composition review
- No contract, no pressure