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Calorie Deficit Calculator

kcal
kcal

Target Calories

2000 kcal/day

Deficit

500 kcal/day

Estimated Weekly Loss

1.00 lb/week

Use this target as a starting point. Track weekly averages for 2–3 weeks and adjust deficit if progress is too fast/slow.

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Recommended next steps

After you get your result, compare a few scenarios or explore related tools.

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How it works

A calorie deficit is the gap between what you burn (your maintenance calories, often called TDEE) and what you eat. This calculator turns that idea into a daily target by subtracting your chosen deficit from your maintenance estimate.

  1. Enter your maintenance calories (TDEE).
  2. Enter your desired daily deficit.
  3. The calculator gives a target calorie goal.

The weekly loss estimate uses the common 3,500 calories per pound model as a rough planning tool. Real progress depends on adherence, water weight changes, and how your activity adapts over time.

Formula

Target Calories = TDEE − Deficit

A second useful estimate is weekly change:

Estimated weekly loss (lb) ≈ (Deficit × 7) ÷ 3500

Example

TDEE 2,500 and deficit 500 → target 2,000 kcal/day

How to interpret your result

Treat the target calories as a starting point. The best “correct” number is the one that produces steady progress without making training, sleep, and hunger unmanageable.

  • If your weekly loss estimate is very high, consider dialing the deficit back.
  • If nothing changes after 2–3 weeks, adjust calories or activity slightly.

Common mistakes

  • Using an unrealistic TDEE estimate (activity level too high or too low).
  • Choosing a deficit you can’t maintain consistently.
  • Judging progress by day-to-day scale weight instead of weekly averages.
  • Ignoring protein, fiber, and sleep—key factors for adherence.

Comparison table

Deficit sizeTypical outcomeTradeoff
Small (200–300)Slower lossOften easiest to sustain
Moderate (300–600)Steady lossGood balance for many people
Large (700+)Faster lossHigher hunger / lower performance risk

FAQ

A calorie deficit means you eat fewer calories than you burn, which can lead to weight loss.

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