Calorie Deficit Calculator — calories to lose weight

A calorie deficit means eating fewer calories than you burn. Enter your details to estimate a sensible daily target for steady, sustainable weight loss.

Calorie deficit calculator App Store

Quick answer

A deficit of about 300-500 kcal per day below your TDEE is a common, sustainable pace — roughly 0.25-0.5 kg (0.5-1 lb) of fat loss per week.

✦ Calculator

Your daily calories

Enter your details to estimate your daily calorie needs. Values are guidance, not medical advice.

Units

Sex

Age30Height, ft5and in6Weight, lb150

Activity

Goal

Estimated result

Daily target1449kcal / day

BMR (at rest)1417Maintenance1949

Protein109 g
Fat48 g
Carbs145 g

Now the hard part: hitting it every day

Skip the weighing and database search — photograph each meal and SpoonCheck logs it against your target automatically.

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Estimate based on the Mifflin-St Jeor equation. For general wellness, not medical advice.

What is a calorie deficit?

A deficit is eating fewer calories than your body uses, so it draws on stored energy. About 7,700 kcal equals roughly a kilogram of fat, which is why steady, modest deficits work better than extreme ones.

How big should the deficit be?

A 300-500 kcal daily deficit is sustainable for most people. Larger deficits lose weight faster but are harder to stick to and can cost muscle, energy and mood.

Protein and the floor

Keep protein high to protect muscle while losing, and don't push the target too low — this tool floors the suggestion to avoid an unsafe number.

A deficit is a tool, not a punishment. Pick a pace you can live with, keep protein up, and let consistency do the work — no crash needed.

Knowing your number is half the battle. The app is the other half

Photograph a meal and SpoonCheck counts the calories and macros, then checks them against your target.

Download on theApp StoreFree · for iPhone

FAQ

How many calories should I eat to lose weight?

Aim for about 300-500 kcal below your TDEE. Use the calculator above to get a personalized daily target.

How much weight will a 500-calorie deficit lose?

Roughly 0.5 kg (about 1 lb) per week, since around 3,500 kcal equals a pound of fat. Real results vary week to week.

Is a bigger deficit better?

Not usually. Very large deficits are hard to sustain and can cost muscle and energy. A moderate deficit you can keep up beats an aggressive one you quit.

Can SpoonCheck keep me in a deficit?

Yes. Set your target, then photograph meals — SpoonCheck logs calories and macros so you can see if you're on track without weighing food.

SpoonCheck is not a medical app and does not replace a healthcare professional. Nutrition estimates are for general wellness tracking.