Calculate exactly how many calories you need to eat to lose weight. Get your personalized daily calorie target, recommended macros, and see how long it will take to reach your goal.
Now that you know your calorie target, hit it every day with BiteKit. Just speak or type what you ate - AI calculates the nutrition for you.
A calorie deficit occurs when you consume fewer calories than your body burns throughout the day. This is the fundamental principle behind weight loss - when you create a deficit, your body must tap into stored energy (primarily body fat) to make up the difference.
For example, if your body burns 2,000 calories per day (your TDEE) and you eat 1,500 calories, you have a 500-calorie deficit. Over a week, this adds up to 3,500 calories - roughly equivalent to one pound of body fat.
Calorie Deficit = TDEE (calories burned) - Calories Consumed
Daily Calorie Target = TDEE - Desired Deficit
The number of calories you should eat depends on your maintenance calories (TDEE) and how quickly you want to lose weight. Here's a general guide:
Lose 0.25 kg (0.5 lbs) per week. Easiest to maintain, preserves muscle, minimal impact on energy levels.
Lose 0.5 kg (1 lb) per week. The gold standard for sustainable weight loss. Balances results with adherence.
Lose 0.75 kg (1.5 lbs) per week. Faster results but more challenging. May experience hunger and fatigue.
Lose 1 kg (2.2 lbs) per week. Very difficult to sustain. Risk of muscle loss and metabolic adaptation. Not recommended for extended periods.
Regardless of your deficit goals, there are minimum calorie thresholds you should not go below without medical supervision:
1,200
minimum calories/day
1,500
minimum calories/day
Going below these minimums can lead to nutrient deficiencies, muscle loss, metabolic slowdown, hair loss, and other health issues. Our calculator automatically warns you if your target falls below safe levels.
Our calorie deficit calculator uses a scientifically-validated approach to determine your personalized weight loss plan:
Using the Mifflin-St Jeor equation, we calculate your Basal Metabolic Rate - the calories your body burns at rest.
We multiply your BMR by an activity factor to get your Total Daily Energy Expenditure - your maintenance calories.
We subtract your chosen deficit (250-1000 calories) from your TDEE to get your daily calorie target.
We divide your total weight to lose by your weekly loss rate to estimate how long it will take to reach your goal.
Studies show that people who track their food intake lose significantly more weight. Use an app like BiteKit to make tracking easy.
Eating adequate protein (0.7-1g per pound of body weight) helps preserve muscle mass and keeps you feeling full longer.
Weight fluctuates daily due to water, sodium, and other factors. Focus on the weekly trend rather than daily weigh-ins.
Recalculate your calories every 10-15 pounds lost. As you lose weight, your TDEE decreases, requiring smaller portions.
Avoid these common pitfalls that can derail your weight loss progress:
A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored energy (fat) for fuel, resulting in weight loss. For example, a 500-calorie daily deficit typically leads to about 1 pound of weight loss per week.
To lose weight safely, subtract 500-1000 calories from your TDEE (maintenance calories). A 500-calorie deficit is recommended for sustainable weight loss. Never go below 1,200 calories for women or 1,500 calories for men without medical supervision.
With a 500-calorie daily deficit, expect to lose about 1 pound per week. Our calculator provides personalized timeline estimates based on your weight loss goals and chosen deficit level.
A 1000-calorie deficit is generally the maximum safe deficit, leading to about 2 pounds per week loss. However, it's difficult to sustain and may cause muscle loss. Most experts recommend starting with a moderate 500-calorie deficit.
Common reasons include inaccurate calorie tracking, underestimating portions, water retention, or metabolic adaptation. Try recalculating your TDEE, measuring food precisely, and tracking consistently for 2-3 weeks before adjusting.
Health experts recommend not going below 1,200 calories per day for women and 1,500 calories per day for men. Our calculator warns you if your target falls below these safe minimums.
BiteKit makes hitting your calorie target effortless. Log meals with your voice or text and let AI calculate the nutrition for you.
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