Where do I get TDEE?
Use our TDEE calculator or track weight at a known intake for 2–3 weeks.
Calorie Deficit Calculator
Find how many calories to eat for a chosen weekly weight-loss pace.
Calorie deficit
Enter your maintenance (TDEE) and how many pounds you want to lose per week.
About this calculator
How to use Calorie Deficit Calculator, plus the formulas and logic behind the results.
Tool description
A pound of stored body fat is often approximated as 3,500 kcal. Spread across seven days, that sets a daily deficit for your target weekly loss.
How to use
- Estimate TDEE from our TDEE calculator or tracking.
- Set a realistic weekly loss in pounds.
- Calculate daily calorie target and deficit.
- Re-check TDEE as you lose weight.
Formulas & reference
Daily deficit = (lb/week × 3500) ÷ 7Target calories = TDEE − daily deficit (min 1200 kcal)
Deficit examples
- 0.5 lb/week ≈ 250 kcal/day deficit
- 1 lb/week ≈ 500 kcal/day deficit
- 2 lb/week ≈ 1000 kcal/day deficit
Calculation logic
Weekly pound target converts to a daily deficit using 3500 kcal/lb, subtracted from TDEE with a 1200 kcal floor.
1 lb/week is aggressive for smaller people; 0.5 lb/week is gentler and often more sustainable.
Calorie Deficit Calculator FAQ
Common questions about this calculator and how to use the results.
3500 kcal per pound?
It's a common rule of thumb; actual loss varies with water, muscle, and adherence.
1200 kcal floor?
Targets below 1200 are raised for safety—consider a slower loss rate instead.
Metric users?
Enter weekly loss in lb here, or use Weight Loss Calculator with kg timelines.
Plateaus?
As you lose weight, TDEE drops—recalculate every 5–10 lb lost.
Exercise deficit?
This assumes deficit from food; extra cardio can add deficit but is harder to quantify.