What is a safe calorie deficit?

A 500 kcal/day deficit produces about 0.5 kg (1 lb) of fat loss per week and is sustainable for most adults. A 250 kcal/day deficit (about 0.25 kg per week) is gentler and best for people with less fat to lose. Avoid deficits above 1000 kcal/day or eating below 1200 kcal (women) / 1500 kcal (men) without medical supervision, these trigger muscle loss and metabolic adaptation.

How many calories should I eat to lose 0.5 kg per week?

Roughly 500 kcal below your TDEE. A pound of fat is about 3500 kcal, so a 500 kcal daily deficit over 7 days = 3500 kcal = ~0.5 kg loss. Example: if your TDEE is 2400 kcal, eat 1900 kcal to lose 0.5 kg per week. Track for 2 to 3 weeks then adjust based on actual results.

What is TDEE and how is it different from BMR?

TDEE (Total Daily Energy Expenditure) is your full daily calorie burn including activity. BMR (Basal Metabolic Rate) is calories burned at complete rest. TDEE = BMR × activity factor (1.2 sedentary to 1.9 very active). For weight loss planning, always use TDEE as the maintenance number, not BMR.

What macros should I eat in a calorie deficit?

For a 500 kcal deficit, target: protein 1.6 to 2.2 g per kg of body weight (preserves muscle), fat 0.6 to 0.8 g per kg (hormone health, minimum 50 g), and the rest of your calories from carbs. Example for a 70 kg person eating 1900 kcal: 130 g protein (520 kcal) + 55 g fat (495 kcal) + 220 g carbs (880 kcal). Adjust carbs first if you need to fit a different total.

How many calories are in common Pakistani / South Asian foods?

Approximate values: 1 medium chapati ≈ 100 kcal, 1 cup chicken biryani ≈ 350 kcal, 1 samosa ≈ 250 kcal, 1 cup daal ≈ 200 kcal, 1 piece chicken karahi ≈ 300 kcal, 1 paratha ≈ 250 kcal, 1 cup white rice ≈ 200 kcal, 1 gulab jamun ≈ 150 kcal. These are starting points, actual values vary 20 to 30 percent based on oil and portion size.

What formula do you use?

We use the Mifflin-St Jeor equation, considered the most accurate BMR formula for healthy adults, multiplied by an activity factor (1.2 to 1.9). This gives TDEE. The deficit or surplus is then applied to TDEE to produce your goal calorie target.

How accurate is this calculator?

It is a good starting point with about ±10% accuracy for most healthy adults. South Asians may run 5 to 10 percent lower than predicted due to body composition differences. Track your weight weekly for 2 to 3 weeks and adjust calorie target based on real results, not the prediction alone.

Should I lose weight fast or slow?

Slow and steady wins. Aim for 0.5 to 1 kg per week. Crash diets typically cause muscle loss, fatigue, hormonal disruption and rebound weight gain. A 500 kcal deficit is the sweet spot for most people. Consult a doctor before any aggressive cut, especially if you have diabetes, thyroid conditions or are pregnant.

Calorie Calculator

TDEE + calorie deficit ladder + macro split for cut, maintain or bulk goals.

About the Calorie Calculator

Calculate maintenance calories (TDEE) using the Mifflin-St Jeor formula, then see a deficit and surplus ladder for steady fat loss, lean bulk or weight gain. Includes recommended protein, carb and fat macros at your goal calorie level. Built alongside our BMI vs BMR and Calculate BMI Correctly guides for Pakistani and South Asian users.

Calorie Calculator

Gender

Age

Height (cm)

Weight (kg)

Activity level

Goal

BMR

1649 kcal

Maintenance (TDEE)

2556 kcal

Daily target

2556 kcal

Choose your unit system (metric or imperial).
Enter your age, gender, height and weight.
Select your activity level.
Choose your goal: lose, maintain or gain.
See your maintenance calories, recommended deficit or surplus, and macro split.

Frequently Asked Questions

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