Question
What this calculator answers
This page helps you estimate a practical calorie target for weight loss rather than leaving you to guess how much to eat.
Health toolWeight loss target
Weight Loss Calculator
Use this weight loss calculator when you want a simple daily calorie target for weight loss. It helps you turn a maintenance number into a practical deficit so the next step is easier to follow. A slower, steady deficit is usually easier to maintain than a very aggressive cut.
Updated: April 27, 2026
What you will get
Clear input, result, and explanation in one place
Weight loss target
The result shows a daily calorie target and a rough change estimate for the time period.
This estimate assumes the deficit is maintained consistently across the selected weeks.
How it works
Deficit in plain language
A calorie deficit means you are eating less energy than you burn. The result is only useful when the deficit is realistic enough to follow consistently.
Calculator
Enter your values and review the result
Inputs
Live updatesWeight loss panel
Enter maintenance calories, deficit, and timeframe to estimate a target intake and likely change.
This estimate assumes the deficit is maintained consistently across the selected weeks.
Result
Weight loss target
The result shows a daily calorie target and a rough change estimate for the time period.
Current estimate
$1,900 per day target
Estimated change over 8 weeks: 2.2 kg.
Supporting details
- Weekly deficit: $2,100
- Total deficit: $16,800
Example
Example calculation
If your maintenance calories are 2,200 and you choose a 300 calorie deficit, your target intake becomes about 1,900 calories per day. That is a practical starting point for weight loss planning.
Interpretation
What the result means
A bigger deficit can speed up the estimate, but it can also make the plan harder to follow. The best result is usually the one you can sustain without feeling overly restricted.
Next step
What to do next
If the target looks realistic, use the calorie calculator or TDEE calculator to compare your daily routine with the target. If it looks too low, reduce the deficit and try again.
Trust note
Estimate only
This page is a planning estimate, not a medical prescription. Weight loss targets should be adjusted to your health, training, and day-to-day routine.
Common questions
Use a moderate deficit from maintenance rather than dropping calories too aggressively.
No. Bigger deficits can be harder to sustain and may not fit your routine well.
Yes. Maintenance is the starting point and the deficit is the adjustment.
Yes. A smaller deficit is often a more sustainable option.
Reduce the deficit or revisit the maintenance estimate and activity level.
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