Calorie Deficit Calculator - Find Your Daily Target for Weight Loss
A calorie deficit is the single mechanism behind all fat loss. When you consistently consume fewer calories than your body burns, it draws on stored fat to make up the difference. This calculator finds your personal calorie deficit target based on your body stats, activity level, and how quickly you want to lose weight.
How to Use Your Calorie Deficit Result
Your calorie deficit target is the daily calorie intake that creates the energy gap needed for your target rate of weight loss. A deficit of 500 calories per day produces approximately 0.5 kg of fat loss per week. A deficit of 250 calories per day produces slower, more sustainable progress with less impact on energy and muscle mass.
The number from this calculator is your starting point. Track your actual intake against this target using Welling's AI calorie tracker to verify you are hitting it consistently — and let the AI coaching adjust your approach if your real-world results differ from the projection.
Track Your Calorie Deficit Daily With Welling
