Calorie deficit calculatorHow many calories should you eat to lose weight?
Know your numbers. Enter your age, height, weight, everyday activity and exercise, and you'll see two numbers right away: your needs to maintain and your calorie target to lose weight, both in calories per day.
- Instant result right below the calculator
- Two values: maintain and lose weight
- Your everyday life and exercise are included
- Free and no sign-up
And then?In the Foodpunk app you get recipes calculated exactly to your needs.
What 1,589 calories in a day can look like
Three low carb recipes from the app. Together they come close to the weight loss calorie target the calculator shows for a 40-year-old woman, 170 cm, 70 kg, office job: 1,570 calories. Her needs to maintain are 1,903.
Low carb porridge with chia seeds and berries
Low Carb Chicken Tikka Masala
Caprese with grilled eggplant
Nutrition per serving according to our recipe pages. Percent: share of the day's energy.
What to do with your calorie target
Spread it over the day
Three meals of similar size are a good start. If you're not very hungry in the morning, plan a smaller breakfast and eat more at lunch.
Watch for two weeks
Weigh yourself once or twice a week at the same time of day. After two to three weeks you'll see whether the amount suits your goal and can adjust.
Look at what you eat
The same calories don't fill you up the same way. A breakfast with eggs and vegetables can last until lunch, one of white bread and jam often only until the next break.
Recipes that match your calorie target
Your recipes, calculated exactly to your calorie target
A calorie target alone doesn't tell you what goes on your plate. In the Foodpunk app you enter your details once, and every recipe comes with portions and nutrition values that match your goal, plus the shopping list. Low carb, keto or more carbs: you decide, the app does the math.
Questions about the calorie deficit
What is a calorie deficit?
A calorie deficit means you eat less energy over the day than your body uses. The calculator shows you both: your needs to maintain and an amount below that as your calorie target for weight loss.
How many calories should I eat to lose weight?
The calculator shows you based on your details. For a 40-year-old woman, 170 cm, 70 kg, with an office job, it's 1,570 calories per day; her needs to maintain are 1,903.
Why doesn't the calculator show a date for my target weight?
Because it can't be predicted reliably. How fast weight changes depends on many things no calculator knows. Take your calorie target as a starting value and see how it works for you.
How accurate is the result?
Every calculation is an estimate, and two people with the same details often burn different amounts in everyday life. Take the result as a starting value. If your weight develops differently than planned after two to three weeks, adjust the amount.
Do I need to enter my email address?
No. The result appears right on the page. We don't ask for your email.
Does the calculator replace medical advice?
No. It gives you a guide for everyday life. If you have a medical condition, are pregnant or take medication, discuss your diet with your doctor.