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Calorie Deficit Calculator
Enter maintenance calories and a weekly loss goal to get the daily calories to eat.
Calories to eat
—
Daily target for the goal.
| Daily deficit | — |
|---|---|
| Weekly deficit | — |
| Monthly loss | — |
| Safe minimum | — |
Show our math
Enter your figures above to see the step-by-step working.
An estimate — not medical adviceEverything computed client-side — nothing leaves this page
How the Calorie Deficit Calculator Works
To lose weight you eat fewer calories than you burn. Since a pound of body fat holds roughly 3,500 calories, a deficit of 500 calories a day adds up to about one pound a week. Enter your maintenance calories and a weekly loss goal, and this calculator subtracts the right daily deficit to give your target intake.
Steady loss of half a pound to two pounds a week is the usual safe range. Going too low backfires — it’s hard to sustain and costs muscle — so the calculator flags targets below about 1,200 calories a day. Pair a modest deficit with protein and strength work to keep muscle.
daily target = maintenance − (weekly loss × 500)
Note: an estimate using standard formulas and population averages. It isn’t medical advice — talk to a healthcare professional about your health.
Frequently Asked Questions
How big a calorie deficit to lose 1 pound a week?
About 500 calories a day, since a pound of fat is roughly 3,500 calories. Two pounds a week needs about 1,000 a day.
What are maintenance calories?
The calories that keep your weight steady — your total daily energy expenditure. Estimate it from BMR times an activity factor.
How low is too low?
Most guidance sets a floor around 1,200 calories a day for women and 1,500 for men. Below that, loss is hard to sustain and risks muscle and nutrients.
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