Calorie Deficit Calculator
Find out how many calories to eat daily to hit your weight loss goal on time.
Use the TDEE Calculator to find this number.
Daily Calories
Daily Deficit
Weekly Loss
Time to Goal
⚠️ Aggressive Deficit Warning
| Rate | Daily Calories | Deficit | Time to Goal |
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Frequently Asked Questions
How many calories equals one pound of fat?▼
One pound of body fat contains approximately 3,500 calories. A 500 calorie/day deficit creates a ~1 lb/week loss. This is the scientific basis for calorie deficit calculations, though individual results vary.
What is the maximum safe calorie deficit?▼
Most health organizations recommend a maximum deficit of 500–1,000 calories/day (1–2 lbs/week). Larger deficits risk muscle loss, nutritional deficiencies, metabolic adaptation, and fatigue. Never go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
Why am I not losing weight despite a calorie deficit?▼
Common reasons include: underestimating calorie intake (most people undercount by 20–50%), overestimating exercise calories burned, water retention masking fat loss, metabolic adaptation, or inaccurate TDEE estimates. Track accurately for 2–4 weeks before adjusting.
What is metabolic adaptation?▼
As you lose weight, your body burns fewer calories (smaller body = less energy needed) and may reduce non-exercise activity. This is why weight loss often slows after a few months. Periodic diet breaks and refeed days can help manage adaptation.