Calorie Deficit Calculator 2025: Shred Fat, Keep Muscle
500-calorie deficit = 0.5 kg fat/week. 1000-calorie = 1 kg. We auto-add re-feed days every 10th day.
Deficit Science
- 1 kg fat = 7700 calories
- Max safe deficit = 25 % of TDEE
- Re-feed every 10 days → +20 % calories
Macro Split (Lean Gains)
| Day | Protein | Carbs | Fat |
|---|---|---|---|
| Training | 2.2 g/kg | 3 g/kg | Rest |
| Rest | 2.2 g/kg | 1 g/kg | Rest |
| Re-feed | 2 g/kg | 6 g/kg | 0.8 g/kg |
12-Week Timeline
Weeks 1–4: 500 cal deficit
Weeks 5–8: 750 cal
Weeks 9–12: 1000 cal + 2 re-feeds/week
Pro Tips
- Hit protein → save muscle
- Weigh daily → 7-day average
- Stall? Drop 100 cal or add 10 k steps
FAQs
Don’t know TDEE? Use our TDEE Calculator first.
Women? Never below 1500 cal.
Conclusion
Deficit = results. Consistency = abs. Plug your numbers and watch the fat melt. Ready? Calculate now!
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