Kaloriendefizit-Rechner — Wie viel essen, um Gewicht zu verlieren
Geben Sie Ihre Erhaltungskalorien (TDEE) ein und wählen Sie Ihre Defizitgröße, um Ihr tägliches Kalorienziel, den projizierten wöchentlichen Fettverlust und den monatlichen Fortschritt zu sehen — alles wird live aktualisiert.
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0 kcal (TDEE)
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Daily calorie target
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Weekly energy deficit (kcal)
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Projected weekly loss (kg)
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Projected weekly loss (lbs)
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Projected monthly loss (kg)
Monatlicher Verlust (lbs)
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Defizit vs. Erhaltung
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⚠ Your target is below the recommended minimum of -- kcal/day. Consider a smaller deficit to protect muscle mass and metabolic health.
Häufige Fragen
What is a calorie deficit?
A calorie deficit occurs when you consistently eat fewer calories than your body burns (your TDEE). This forces your body to draw on stored fat for energy. A deficit of 500 kcal/day leads to roughly 0.5 kg (1 lb) of fat loss per week over time.
How large a calorie deficit is safe?
A deficit of 250–500 kcal/day is safe and sustainable for most adults, producing 0.25–0.5 kg of fat loss per week while preserving muscle. Deficits above 750 kcal/day increase the risk of muscle loss, fatigue, and metabolic adaptation. Never go below 1,200 kcal/day (women) or 1,500 kcal/day (men).
Why am I not losing weight in a deficit?
The most common culprits: underestimating calorie intake (liquid calories, cooking oils, sauces), overestimating activity, or water retention masking fat loss. Track your intake accurately for 2 full weeks before adjusting. Weight also naturally fluctuates by 1–2 kg day-to-day due to water and food volume.
How long will it take to reach my goal weight?
Divide your total weight to lose (in kg) by your projected weekly loss. For example, 10 kg at 0.5 kg/week = 20 weeks. In practice, allow 10–15% extra time for natural plateaus, diet breaks, and the gradual slowdown as your TDEE decreases with body weight.