Free calorie deficit calculator
How much to eat
to lose weight.
General guidance, not medical advice. Runs entirely in your browser.
A calorie deficit means eating a little less than you burn. This calculator finds a daily target for the pace you choose, keeps it above a safe floor, and shows how long your goal will take. Then CuocoMitra helps you actually eat to it.
Why crash deficits backfire
The biggest deficit is not the best deficit. The one you can hold for months is.
Eating far too little
Slashing calories below your resting burn tanks your energy, mood, and training, and rarely lasts more than a couple of weeks.
A number with no timeline
Most calculators hand you a target and stop. Without a realistic timeline it is hard to know if your pace is sane or set up to fail.
Losing muscle, not just fat
Too steep a deficit with too little protein burns muscle alongside fat, which lowers your maintenance calories and stalls progress.
CuocoMitra sets a sustainable deficit, protects your protein, and refreshes your target as your weight drops, so your pace stays honest the whole way down.
The math behind the number
Three simple ideas turn your body stats into a weight-loss calorie target.
Start from maintenance
Your TDEE is the calories that hold your weight steady, from Mifflin-St Jeor BMR times your activity level. A deficit is simply eating below that number.
7,700 kcal per kg
About 7,700 kcal are stored in a kilogram of body fat (roughly 3,500 per pound). A 500 kcal daily deficit is about 3,500 kcal a week, near half a kilogram of loss.
Stay above the floor
Sustainable deficits stay at or above your resting burn and above a safe minimum (around 1,200 kcal for women, 1,500 for men). This tool caps the target there and warns you.
| Daily deficit | Per week | Typical use |
|---|---|---|
| 250 kcal | ~0.23 kg (0.5 lb) | Gentle, easy to sustain |
| 500 kcal | ~0.45 kg (1 lb) | The classic steady pace |
| 750 kcal | ~0.68 kg (1.5 lb) | Faster, needs discipline |
| 1,000 kcal | ~0.91 kg (2 lb) | Aggressive, watch the floor |
From a target to real weight loss.
Find your maintenance
Height, weight, age, sex, and activity set your TDEE, the calories that hold your weight steady.
Pick a pace
Choose kg or lb per week, a percentage below maintenance, or a custom deficit.
See target and timeline
Get a daily calorie target, expected weekly loss, and time to your goal weight.
Actually hit it
A free CuocoMitra account plans meals to that target and tracks what you eat against it.
A target is easy. Sticking to it is the hard part.
CuocoMitra turns your deficit into a week of meals you actually want to eat, tracks every serving, and keeps your target current as the weight comes off. Free to start.
Paid plans are subscribed in the iOS & Android app.
Frequently asked
You know your target. Now hit it, meal by meal.
Get the app and turn your deficit into planned meals, tracked calories, and a target that keeps up as you lose.
This calculator provides general guidance for healthy adults and is not medical or nutritional advice. Consult a qualified professional before making significant changes to your diet, especially if you are pregnant, under 18, or managing a medical condition.