カロリー不足計算機 — 体重を減らすためにどれだけ食べるべきか
あなたの維持カロリー（TDEE）を入力し、欠損サイズを選択して、日々のカロリー目標、予想される週ごとの脂肪減少、月ごとの進捗を確認してください — すべてリアルタイムで更新されます。
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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)
月間減少（ポンド）
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欠損と維持
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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.
よくある質問
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.