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.

Calculate Your Daily Target

Enter your details below. The calculator estimates the calories you burn each day, then subtracts the deficit needed for your chosen rate of loss.

Calculated using the Mifflin-St Jeor equation. Results are estimates for guidance only. Consult a healthcare professional for personalised medical advice.

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

Log meals by chat or photo. Welling's AI checks you are hitting this target every day and coaches you when you are not.