Overview
Your maintenance calories are the amount you need to eat to stay at your current weight. A calorie deficit means eating below that number to lose weight. Understanding both numbers is essential for any weight management plan.
The Calorie Deficit Calculator determines how many calories to eat daily to reach your weight loss goal by a target date. The Maintenance Calorie Calculator tells you the exact intake needed to maintain your current weight.
Key Differences
**Goal:** Maintenance calories keep your weight stable. A calorie deficit creates weight loss.
**Calculation:** Maintenance equals your TDEE. Deficit subtracts a specific amount (typically 250-1000 calories) from maintenance.
**Sustainability:** Maintenance is sustainable indefinitely. Large deficits can be difficult to maintain and may cause muscle loss if too aggressive.
**Use case:** Maintenance is your baseline reference point. Deficit is the actionable plan for losing weight.
**Progression:** Most people use a deficit to reach their goal weight, then transition to maintenance calories to stay there.
When to Use the Calorie Deficit Calculator
- You have a specific weight loss goal and target date - You want to know how many calories to cut for safe, sustainable fat loss - You need to balance your deficit with your exercise routine - You want to see how different deficit sizes affect your timeline - You are transitioning from weight loss to maintenance and want to adjust gradually
When to Use the Maintenance Calorie Calculator
- You have reached your goal weight and want to stay there - You want to find your baseline before planning a deficit or surplus - You are tracking calories and need to know your maintenance number - You want to see how your activity level affects your daily calorie needs - You are doing a body recomposition (maintaining weight while changing body composition)
Frequently Asked Questions
Q: How much of a calorie deficit is safe? A: Most experts recommend 500-750 calories below maintenance for steady weight loss (about 1-1.5 lbs per week). Deficits larger than 1000 calories can cause muscle loss and metabolic slowdown.
Q: Will my maintenance calories change as I lose weight? A: Yes. As you lose weight, your body burns fewer calories, so your maintenance number decreases. Recalculate every 10-15 pounds lost.
Q: Can I eat at maintenance and still lose fat? A: Possible through body recomposition (gaining muscle while losing fat), but it is slow. A moderate deficit is more effective for most people.
Q: How long should I stay in a calorie deficit? A: Most experts recommend deficit phases of 8-16 weeks followed by 2-4 weeks at maintenance to prevent metabolic adaptation.
Explore Similar Tools
- TDEE Calculator - BMR Calculator - BMI Calculator - Body Fat Calculator