What calorie deficit is safe?

Most guidelines recommend a deficit of 15–25% below maintenance. Deficits above 30% are considered aggressive and may not be sustainable. Always discuss significant calorie restriction with a healthcare provider.

How much weight do you lose per 500 calorie deficit?

A 500 kcal/day deficit theoretically equates to about 0.45 kg (1 lb) per week. In practice, results vary due to metabolic adaptation and individual factors.

Can the deficit be too large?

Yes. Very large deficits can lead to muscle loss, fatigue, hair loss, and nutritional deficiency. Sustainable, moderate deficits combined with adequate protein intake are generally recommended.

Mounjaro Calorie Deficit Calculator

Enter your maintenance calories and a target intake (or desired weekly loss) to see the size of your deficit and projected weight change over time.

What this calculator does

Enter your maintenance calories and either a daily calorie target or a desired weekly weight loss. The calculator shows your daily deficit, weekly deficit, estimated weekly loss, and projected total loss over your chosen timeframe.

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