Calorie Deficit Calculator
This calculator estimates the daily calorie deficit you need to reach your weekly weight-loss goal. Enter your maintenance calories (TDEE) and target rate to see your suggested daily intake.
How it works
A calorie deficit means eating fewer calories than your body burns. Roughly 3,500 calories equals about one pound of body fat, so to lose 1 lb per week you need a deficit of about 500 calories per day.
The formula is: daily deficit = (target lbs per week × 3,500) ÷ 7, and target intake = TDEE − daily deficit. Your TDEE (Total Daily Energy Expenditure) is the calories you burn each day at your current activity level.
Tips
A safe and sustainable rate is 0.5–2 lbs per week. Avoid dropping below 1,200 calories per day for women or 1,500 for men without medical supervision.
Combine a moderate deficit with strength training and adequate protein to preserve muscle while losing fat. Recalculate your TDEE as your weight changes.
FAQ
How big should my calorie deficit be?
A deficit of 500 calories/day yields about 1 lb of loss per week. Most people aim for 250–750 calories/day depending on goals and how sustainable it feels.
Is 3,500 calories per pound accurate?
It's a useful rule of thumb. Actual results vary with metabolism, water weight, and muscle changes, so treat the estimate as a starting point.
Can a deficit be too large?
Yes. Very aggressive deficits can cause muscle loss, fatigue, and rebound eating. Eating below 1,200 calories/day is generally discouraged without supervision.