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Calorie deficit calculator for women
Find out roughly how many calories and how much protein you need to lose fat steadily, at a pace that lasts. Built for Indian women, in kg and cm.
Takes 30 seconds
In kg and cm
Free, no sign-up
For reference only
This calculator gives a general estimate to help you get started. It isn’t medical advice, a diagnosis or a treatment plan. If you’re pregnant, breastfeeding, under 18, have a medical condition (such as PCOS, thyroid or diabetes) or take regular medication, please speak to your doctor before changing how you eat.
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Have PCOS? Try the PCOS calculator, with a blood-sugar-friendly plate.
Questions about this calculator
How many calories should a woman eat to lose weight?
It depends on your size and activity, but most women lose fat steadily on 1,300–1,700 calories a day. Use the calculator for your own range, then adjust it based on how your body responds over 2–3 weeks.
What is a safe calorie deficit?
Around 500 calories a day below what you burn, which leads to about 0.5 kg of loss a week. Bigger deficits often cost muscle, energy and your cycle, and the weight tends to return.
Why does the calculator show a range?
Every body is a little different. Activity, muscle, hormones and sleep all shift your needs, so a range is more honest than one exact number. Your weekly check-ins narrow it down.
Do I need to count calories forever?
No. Tracking for a few weeks teaches you portions. After that, most of my clients follow their plan by eye and check in weekly.
Free 30-minute call. Online, or in person in Powai, Mumbai.
Want a plan that hits these numbers?
I’ll turn your numbers into a personal plan built around the food you already eat, and adjust it every week.
Calculator by Archita Mishra, nutritionist and strength coach for women, certified in hormonal health (IIN). Results are estimates for reference only and may vary from person to person. They are not a substitute for advice from your doctor or a registered healthcare professional. OWA Fitness does not store the numbers you enter.