What This Calculator Shows
This tool converts a calorie gap into a percentage of estimated maintenance. Percentage framing is useful because the same 300 kcal gap means different things for different maintenance levels.
Formula Used
If planned intake is above maintenance, the calculator reports a surplus percentage instead.
Common Deficit Examples
| Maintenance | 10% Deficit | 15% Deficit | 20% Deficit |
|---|---|---|---|
| 1,800 kcal | 1,620 kcal | 1,530 kcal | 1,440 kcal |
| 2,400 kcal | 2,160 kcal | 2,040 kcal | 1,920 kcal |
| 3,000 kcal | 2,700 kcal | 2,550 kcal | 2,400 kcal |
How To Interpret The Percentage
Frequently Asked Questions
How do I calculate calorie deficit percentage?
Subtract planned intake from estimated maintenance, divide by estimated maintenance, then multiply by 100.
What is a 500 calorie deficit as a percentage?
It depends on maintenance. A 500 kcal gap is about 21% of 2,400 kcal maintenance, but about 17% of 3,000 kcal maintenance.
What if my intake is above maintenance?
The calculator reports a surplus target instead of a deficit, using the same percentage logic.
Is a 20% deficit always better than 10%?
No. A larger deficit may be harder to sustain and can affect hunger, training, mood, and adherence. The smallest effective adjustment is often easier to evaluate.
Can this predict weekly fat loss?
No. It only shows planned deficit size. Real trends depend on tracking accuracy, water shifts, activity, metabolism, and adherence.