Calorie Deficit Calculator

Find out exactly how many calories to eat per day to lose weight at your chosen pace. Includes a timeline estimate for reaching your goal.

Don't know your TDEE? Calculate it here

Weight Loss Goal

Optional: Estimate time to reach goal

What is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored energy (primarily fat) to make up the difference, resulting in weight loss.

How It Works

One pound of body fat is roughly equivalent to 3,500 calories. To lose 1 pound per week, you need a daily deficit of about 500 calories. This calculator uses your TDEE as the starting point and subtracts your chosen deficit.

Choosing the Right Pace

  • 0.5 lb/week (250 cal deficit): Most sustainable. Minimal muscle loss.
  • 1 lb/week (500 cal deficit): The most commonly recommended rate.
  • 1.5–2 lb/week (750–1000 cal deficit): Aggressive. Higher risk of muscle loss. Best used short-term.

Safety Note

This calculator enforces a minimum of 1,200 calories per day. Going below this level can be dangerous. If your goal requires eating below this, consider a less aggressive timeline or consult a healthcare professional.

Ready to plan your meals? Calculate your macros or find your daily protein target.

Frequently Asked Questions

What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your body burns (your TDEE). This forces your body to use stored energy, primarily body fat, to make up the difference. A deficit of 500 calories per day results in approximately 1 pound of fat loss per week.
What is a safe calorie deficit for weight loss?
A safe calorie deficit is 500-750 calories per day, resulting in 1-1.5 pounds of weight loss per week. Most health professionals recommend not going below 1,200 calories per day for women or 1,500 for men without medical supervision. Larger deficits increase muscle loss risk.
Why am I not losing weight in a calorie deficit?
Common reasons include: inaccurate calorie tracking (underestimating portions), metabolic adaptation from prolonged dieting, water retention masking fat loss, overestimating exercise calories, or your TDEE being lower than calculated. Try recalculating your TDEE, weighing food portions, and tracking consistently for 2-3 weeks.