Free Tool
Calorie Deficit Calculator
Calculate how many calories to eat for sustainable weight loss.
Your Weight Loss Plan
Enter your details to calculate your deficit
Track Your Deficit with NuJourney
Log calories, see your deficit in real-time, and stay on track to your goals.
Start Free TrialWhat is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored fat for energy, resulting in weight loss.
Safe Deficit Guidelines
- Mild deficit (250-500 cal): Slow, sustainable loss with minimal muscle loss
- Moderate deficit (500-750 cal): Steady progress, some hunger
- Aggressive deficit (750-1000 cal): Faster results but harder to maintain