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Calorie Deficit Calculator
The daily deficit and target date to reach your goal weight, capped at safe limits.
Results
- Daily calorie target
- 1,699 kcal
- Daily deficit
- 551 kcal
- Weekly rate
- 0.5 kg (1.1 lb)
- To lose
- 7 kg (15 lb)
- Target date
- 14 weeks
Deficit
TDEE = 2,250 kcal
Target = 2,250 − 551 = 1,699 kcal
1 pound of fat holds about 3,500 calories, so a 500-calorie daily deficit removes about 1 pound per week.
A calorie deficit is the gap between the calories you burn and the calories you eat. Eat below your TDEE and you lose weight; a 500-calorie daily deficit removes about 1 pound (0.45 kg) per week.
Enter your goal weight and pace for a daily target, a weekly rate, and a target date — with deficits capped at 1,000 calories per day and intake floored for safety.
How to calculate a calorie deficit
To calculate a calorie deficit, subtract your chosen deficit from your TDEE. Multiply your desired weekly loss in pounds by 3,500 and divide by 7 for the daily number.
Worked example: 1 pound per week × 3,500 ÷ 7 = a 500-calorie daily deficit.
Frequently asked questions
A deficit of 250–500 calories per day suits most people. Above 1,000 calories per day risks muscle loss, so the calculator caps it there.
The usual causes are underestimated portions, overestimated activity, or water retention. Tighten tracking for two weeks and read the weekly average.
No, not safely. Intake below 1,200 (women) or 1,500 (men) risks nutrient deficiency and needs medical supervision.
Results are estimates based on population averages and are not medical advice. Consult a doctor or registered dietitian nutritionist (RDN) before making large changes to your diet, especially for deficits over 2 lb (0.9 kg) per week, during pregnancy or nursing, or for anyone under 18.