Calculate protein target.
NutritionOpen
Calorie Deficit Target Calculator
Quick answer
If maintenance calories are 2,200 kcal and deficit is 15%, the daily calorie target is 1,870 kcal/day.
Calorie target: Target = maintenance calories × (1 − deficit ÷ 100).
Enter your values
kcal
0 %40 %
%
Daily calorie target
1,870kcal/day
The goal figure to aim for, worked out from the values you entered.
More in Nutrition
All Health & Fitness calculatorsEstimate energy expenditure for walking easy using a MET-based approximation.
Activity CaloriesOpenEstimate energy expenditure for walking brisk using a MET-based approximation.
Activity CaloriesOpenEstimate energy expenditure for running 8 km/h using a MET-based approximation.
Activity CaloriesOpenEstimate energy expenditure for running 10 km/h using a MET-based approximation.
Activity CaloriesOpenEstimate energy expenditure for running 12 km/h using a MET-based approximation.
Activity CaloriesOpen
About the Calorie Deficit Target Calculator
To lose weight you need to eat fewer calories than you burn. Enter your maintenance calories and the deficit you want, as a percentage, to get a daily calorie target. A moderate 10–20% deficit is a common starting point.
A smaller deficit is easier to keep up and helps you hold on to muscle.
Calorie target
Target = maintenance calories × (1 − deficit ÷ 100)
Things to keep in mind
- A deficit of about 500 kcal a day is often used as a starting point for roughly half a kilogram of loss per week.
- Do not go below the minimum intake advised by your doctor or dietitian.
- Include protein and strength training to protect muscle while losing fat.
See how the result changes
Each table re-runs this calculator with one value changed and everything else left as it is.
Daily calorie target by maintenance calories
If maintenance calories goes from 2,200 kcal to 3,300 kcal, daily calorie target changes from 1,870 kcal/day to 2,805 kcal/day (+50%).
| Maintenance calories | Daily calorie target |
|---|---|
| 1,100 kcal | 935 kcal/day |
| 1,650 kcal | 1,403 kcal/day |
| 2,200 kcalstart | 1,870 kcal/day |
| 3,300 kcal | 2,805 kcal/day |
| 4,400 kcal | 3,740 kcal/day |
Daily calorie target by deficit
If deficit goes from 15% to 23%, daily calorie target changes from 1,870 kcal/day to 1,694 kcal/day (−9.4%).
| Deficit | Daily calorie target |
|---|---|
| 8% | 2,024 kcal/day |
| 11% | 1,958 kcal/day |
| 15%start | 1,870 kcal/day |
| 23% | 1,694 kcal/day |
| 30% | 1,540 kcal/day |
HEALTH & FITNESS GUIDE
A quick guide to Calorie Deficit Target
Use it to get an accurate daily calorie target in seconds — free, with no sign-up.
Instant results
See your daily calorie target the moment you enter your numbers.
Free, no sign-up
Every calculator here is free to use, with no account required.
Accurate & transparent
The same standard formula runs on our server for every calculation.
How to Use the Calorie Deficit Target Calculator
1
Enter Maintenance calories
Provide your maintenance calories, in kcal.
2
Enter Deficit
Provide your deficit, in %.
3
View Your Results
Get your daily calorie target instantly, calculated on our server.
What is Calorie Deficit Target?
This health & fitness tool works out your daily calorie target instantly, so you don't have to do the math by hand.
“One quick calculation, so you always know your daily calorie target before you decide.”
What Affects Your Daily calorie target
Your daily calorie target depends on the values below.
Maintenance calories
Changing your maintenance calories changes your daily calorie target.
Deficit
Changing your deficit changes your daily calorie target. Typically between 0 and 40 %.
Example Result
Here's what you can expect from a calorie deficit target calculation:
- Maintenance calories
- 2200 kcal
- Deficit
- 15 %
- Daily calorie target
- 1,870 kcal/day
Frequently Asked Questions
- How does maintenance calories affect daily calorie target?
- If maintenance calories goes from 2,200 kcal to 3,300 kcal, daily calorie target changes from 1,870 kcal/day to 2,805 kcal/day (+50%).
- How does deficit affect daily calorie target?
- If deficit goes from 15% to 23%, daily calorie target changes from 1,870 kcal/day to 1,694 kcal/day (−9.4%).
- How to calculate calorie deficit target?
- Fill in maintenance calories and deficit in the Calorie Deficit Target Calculator above and your daily calorie target is calculated instantly. Change any value to see how the result responds.
- What does an example calorie deficit target calculation look like?
- If maintenance calories are 2,200 kcal and deficit is 15%, the daily calorie target is 1,870 kcal/day.
- Is this calculator free to use?
- Yes — every calculator on this site is completely free, with no sign-up or account required.
- How accurate is this calculator?
- It uses the standard formula and calculates on our server for every request, so results are precise for the values you enter.
- Is my data saved anywhere?
- No. Nothing you enter is stored or sent anywhere unless you choose to share a link with your values included.
Customize this calculator
Pick a look, copy the code, and this Calorie Deficit Target calculator — with its inputs and results — runs on your own website.
Theme color
Match your brand's colors
Corner style
Sharp, soft or fully rounded
Widget width
Compact, standard or full width
Live preview
Full widthThe same inputs, result and chart as the calculator above, styled with your choices.
yoursite.com