Calorie deficit calculator
Your daily deficit and a realistic timeframe for your goal — as a range, because weight loss is never linear.
≈ 0.5 kg/week — the right balance for most people.
The duration is a range: weight fluctuates, follow the trend over several weeks.
Lower your goal weight below your current weight to estimate a deficit.
An honest deficit is a sustainable one.
Loss isn't linear. Water, salt, cycle, glycogen: your weight fluctuates day to day. The duration is a range because reality is too.
Aim slow and steady. 0.25 to 0.5 kg per week preserves muscle and lasts. Aggressive deficits are paid back in fatigue and rebound.
Follow the trend, not the scale. Compare your weekly average. Volumeal estimates your meals as a range to stay on target without burning out.
General information, not medical advice. If in doubt or with a health condition, consult a professional.
By Can Ozmen, founder of Volumeal · Updated July 3, 2026 · Method & sources