Calculate the right calorie deficit for your weight loss goals. Get your daily calorie target and estimated timeline.
A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored energy (primarily body fat) to make up the difference. A deficit of approximately 7,700 calories results in roughly 1 kg (2.2 lbs) of fat loss.
A conservative deficit of 10% is easiest to sustain and minimizes muscle loss. A moderate 15% deficit balances speed with sustainability. Aggressive deficits above 20% can lead to muscle loss, fatigue, and metabolic adaptation. Most experts recommend keeping your deficit between 10-20% for long-term success.
Rapid weight loss often leads to rebound weight gain. A slower approach preserves muscle mass, maintains your metabolic rate, and builds sustainable eating habits. Track your progress weekly, not daily, and adjust your intake based on 2-3 week trends rather than day-to-day fluctuations.
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