Calorie Deficit Calculator
Calculate safe daily calorie deficit for weight loss with timeline projections and personalized recommendations based on your TDEE.Inputs
Don't know your TDEE? Use our TDEE Calculator
1-2 lbs/week is the recommended safe rate
Enter values to see results
Join Early, Shape The Future
What is this?
A calorie deficit occurs when you consume fewer calories than you burn. This is the only way to lose fat. A deficit of 3,500 calories equals about 1 pound of fat loss (or 7,700 calories equals about 1 kg). This calculator helps you determine a safe daily calorie target based on your TDEE and weight loss goal.How to use
First, calculate your TDEE using our TDEE Calculator (or use an estimate). Choose your preferred unit system (Imperial or Metric). Enter your TDEE and select your weekly weight loss goal. The calculator shows your daily calorie target, timeframes for common goals, and safety assessment of your chosen pace.Tips
- 500-1000 calorie deficit per day = 1-2 lbs (0.5-1 kg) lost per week (recommended safe rate)
- Never go below 1200 cal/day (women) or 1500 cal/day (men) to avoid nutritional deficiency
- Prioritize protein (0.8-1g per lb or 1.8-2.2g per kg body weight) to preserve muscle during weight loss
- If not losing weight after 2 weeks: You're likely underestimating food intake or overestimating activity
- Weight loss isn't linear - expect water retention, plateaus, and whooshes (sudden drops)
- Slower is better - 0.5-1% body weight per week minimizes muscle loss and is more sustainable
- Track weight daily but compare weekly averages, not individual days
- Adjust calories every 10-15 lbs (5-7 kg) lost as your TDEE decreases with lower body weight
- Diet breaks (1-2 weeks at maintenance) every 8-12 weeks help with adherence and metabolism
- Focus on whole foods, protein, and fiber to feel full on fewer calories
- Imperial users: 1 lb fat = 3,500 calories; Metric users: 1 kg fat ≈ 7,700 calories
Disclaimer: This calculator provides estimates for informational purposes only and does not constitute medical advice. Results are based on general formulas and may not account for individual health conditions. Consult a qualified healthcare professional for personalized guidance. See our full disclaimer for details.