Calorie Deficit Calculator

Our Calorie Deficit Calculator helps you plan effective fat loss by showing how many calories you should consume to create a healthy deficit. It's a vital tool for anyone looking to achieve weight loss through balanced nutrition and online weight loss coaching.

Enter your details below to find your calorie deficit

Sex

Age

years

Weight

lbs

Height

Activity level

Weekly weight-loss goal

Target Daily Calories

calories / day

Maintenance (TDEE)

Daily Deficit

Adjusted to a 1,200 calorie safety floor — talk to your care team before going lower.

What is a calorie deficit?

A calorie deficit means consistently consuming fewer calories than your body burns in a day, which prompts it to draw on stored energy (largely body fat) to make up the difference. It is the foundation of every effective weight loss program.

This calculator estimates your maintenance calories (TDEE) and then subtracts a safe, sustainable deficit sized to your chosen weekly weight-loss goal, rather than an arbitrary or extreme cut.

How is your target calorie deficit calculated?

One pound of body fat represents roughly 3,500 stored calories. To lose weight at a chosen weekly rate, we spread that many calories evenly across the week and subtract it from your maintenance calories (TDEE).

Formula

Daily target calories = TDEE − (weekly goal (lb) × 3,500 ÷ 7)

Example: TDEE 2,200 cal, 1 lb/week goal → 2,200 − 500 = 1,700 calories/day

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Reviewed by

Rachel Matthews, MS, RD, CSSD

Rachel is a registered dietitian and board-certified specialist in sports dietetics with over 15 years of experience in clinical and fitness settings. She works with both athletes and individuals pursuing weight management goals, tailoring nutrition plans to support medication-assisted weight loss. Rachel has authored numerous nutrition education materials and brings an evidence-based yet practical perspective to fitness and dietary guidance.