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Calorie Deficit Percentage Calculator

Enter your maintenance calories (TDEE) and your target daily intake to see how aggressive your diet is.

Measure the intensity of your diet plan.

Quick Answer

To find your calorie deficit percentage, subtract your target intake from your maintenance calories, divide by maintenance, and multiply by 100. Formula: **((Maintenance - Target) / Maintenance) × 100**. A 20-25% deficit is standard for fat loss.

Calorie Deficit Percentage Calculator

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How It Works

  1. Determine your **Maintenance Calories (TDEE)**.
  2. Decide your **Target Daily Intake**.
  3. Subtract Target from Maintenance.
  4. Divide the result by Maintenance and multiply by 100.

Formula:

Deficit % = ((TDEE - Target) / TDEE) × 100

Sustainability is Key

While a larger deficit (like 40%) yields faster short-term results, it is often unsustainable and leads to binge eating. A moderate deficit of **20%** is the "sweet spot" for most people—it's enough to see progress but not so low that you feel constantly starved.

Examples

Example A: Standard Cut

Result: TDEE: 2500. Target: 2000. Deficit: 500. 500/2500 = 20%.

Example B: Slow Cut

Result: TDEE: 2000. Target: 1800. Deficit: 200. 200/2000 = 10%.

Example C: Aggressive

Result: TDEE: 3000. Target: 1500. Deficit: 1500. 1500/3000 = 50% (Dangerous).

Frequently Asked Questions

What is a good deficit percentage?

Most nutritionists recommend a **15-25% deficit**. This maximizes fat loss while preserving muscle mass.

How many calories is 1 lb of fat?

Approximately 3,500 calories. A daily deficit of 500 calories typically leads to 1 lb of loss per week.

Can my deficit be too big?

Yes. Deficits over 30-40% can cause muscle loss, fatigue, nutrient deficiencies, and metabolic adaptation.

How do I find my TDEE?

Use online calculators that factor in age, weight, height, and activity level. Or track your weight and intake for 2 weeks.

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