Weight Loss Calories Tool
Calorie Deficit Calculator Pakistan
Estimate calorie targets for slow, moderate, or aggressive fat loss using your maintenance calories.
Calculate Deficit Calories
Your Target Calories
Enter your maintenance calories and select your fat loss goal.
Medical note:
Very low calorie diets may not be safe for everyone.
Consult a qualified doctor if you have diabetes, pregnancy,
eating disorders, thyroid disease, or chronic illness.
What is a Calorie Deficit?
A calorie deficit happens when you eat fewer calories than your body burns. This is the most common principle behind weight loss.
Common Deficit Levels
| Deficit Type | Calories | Expected Weekly Loss |
|---|---|---|
| Mild | ~250/day | ~0.25 kg/week |
| Moderate | ~500/day | ~0.5 kg/week |
| Aggressive | ~750/day | ~0.75 kg/week |