A calorie deficit means eating fewer calories than your body burns. Enter your details to find your maintenance level, then see mild, standard, and aggressive deficit targets β each with an estimated weekly fat loss rate.
Calorie Targets β Standard Deficit is recommended for most people
Macro Breakdown for Selected Target (30 / 40 / 30 split)
Disclaimer: This tool provides estimates for informational purposes only. Very low calorie diets can lead to nutrient deficiencies and muscle loss. This is not medical advice. Consult a registered dietitian or physician before starting a significant calorie restriction.
A calorie deficit means eating fewer calories than your body burns in a day. When you sustain a deficit, your body draws on stored fat for the missing energy β leading to fat loss over time. The size of the deficit determines how fast and how sustainably that happens.
A mild deficit leads to approximately 0.25 kg (0.5 lb) of fat loss per week. It is the most sustainable approach β least disruptive to energy levels, training performance, and hunger. Best suited for people who are new to tracking, those with low starting body fat, or athletes in a slow cut to preserve performance and muscle.
The standard deficit is the benchmark recommendation from most sports dietitians and nutrition researchers. It produces approximately 0.5 kg (1 lb) of fat loss per week β a rate consistent with body fat reduction with minimal muscle loss, provided protein intake is adequate (roughly 1.6β2.2 g/kg of bodyweight).
An aggressive deficit produces faster short-term results but carries meaningful risks: increased muscle loss, lower energy for training, hormonal disruption, and difficulty sustaining the approach. It may be appropriate for short-term phases (4β6 weeks) under professional guidance, but is not recommended as a long-term strategy.
If you are new to tracking calories: start with the mild deficit. If you have tracked before and want consistent fat loss without feeling depleted: use the standard deficit. If you are preparing for a specific event on a tight timeline: consider the aggressive deficit only for a short period. Your weekly results will tell you whether to adjust.
| Deficit Size | kcal/day Below | Est. Weekly Loss |
|---|---|---|
| Mild | 250 kcal | β 0.25 kg / 0.5 lb |
| Standard | 500 kcal | β 0.5 kg / 1 lb |
| Aggressive | ~25% of TDEE | β 0.75β1 kg / 1.5β2 lb |
The Weekly Fat Loss Formula
Approximately 7,700 kcal of energy is stored in 1 kg of body fat. A daily deficit of 500 kcal creates a weekly energy deficit of 3,500 kcal β translating to roughly 0.45β0.5 kg of fat loss per week. Actual results vary based on water retention, stress, sleep, and diet composition.
The hardest part of a calorie deficit is not knowing the number β it is hitting it consistently, every day. Nutrido makes daily tracking fast enough to actually stick to.
Enter your deficit calorie target directly as your daily goal in Nutrido. Set your protein target to preserve muscle during the cut β aim for at least 1.6 g per kg of bodyweight. Your dashboard shows your remaining budget in real time.
Photograph your food for an instant AI estimate or search the manual database. The faster logging is, the more likely you are to actually do it. Consistency in tracking β not perfection β is what produces results over weeks and months.
If weight loss slows after 2β3 weeks, your maintenance calories have likely decreased as your body adapts. Recalculate your TDEE with your new weight, and update your target in Nutrido. Small adjustments prevent plateaus from stalling your progress.
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Common questions about calorie deficits, fat loss, and sustainable dieting.
A calorie deficit means eating fewer calories than your body burns in a day. When you consistently consume less energy than you expend, your body draws on stored body fat to make up the difference β leading to fat loss over time. The size of the deficit determines how quickly this happens.
A mild deficit of 250 kcal per day leads to approximately 0.25 kg (0.5 lb) of fat loss per week. A standard deficit of 500 kcal per day leads to roughly 0.5 kg (1 lb) per week. Deficits larger than 750 kcal per day increase the risk of muscle loss and are generally not recommended without professional guidance.
Approximately 7,700 kcal equals 1 kg of body fat. A 500 kcal daily deficit creates a 3,500 kcal weekly deficit, which leads to roughly 0.45β0.5 kg of fat loss per week. Actual results vary based on water retention, starting body fat percentage, sleep quality, stress, and diet composition.
Very low calorie diets β below approximately 1,200 kcal for women or 1,500 kcal for men β can lead to nutrient deficiencies, muscle loss, fatigue, and hormonal disruption. This calculator is not a medical tool. Consult a registered dietitian or physician before pursuing a significant calorie restriction, especially if you have any health conditions.
As you lose weight, your maintenance calorie level decreases because there is less body mass to fuel. After significant weight loss, your original deficit is no longer sufficient to produce the same results. Recalculate your TDEE with your new weight and update your target accordingly. Also check for non-fat weight changes β increased water retention from stress or sodium, for example, can mask ongoing fat loss on the scale.
Set your calorie deficit target as your daily goal in Nutrido and log every meal using AI photo analysis or manual search. Your daily calorie balance updates in real time so you always know how much room you have left. Nutrido also tracks protein to help you eat enough to preserve muscle while in a deficit.
You have your deficit target. Now make it stick every day. Nutrido logs meals in seconds with AI photo analysis, tracks your running calorie balance, and helps you hit your protein to protect muscle during fat loss. Free on iOS & Android.
