Calorie Deficit Calculator
The Calorie Deficit Calculator works out the daily calorie deficit — and, with your maintenance calories, the target intake — needed to reach a goal weight in a chosen timeframe. It flags paces that are faster than the recommended safe rate.
Based on the common estimate that 1 lb of fat ≈ 3,500 calories. Add your maintenance calories (try our TDEE calculator) to see your target intake. General guidance only — not medical advice.
How This Tool Works
Choose US or metric units, enter your current weight, goal weight, and timeframe, and optionally your maintenance calories. You’ll see the daily deficit needed, your target intake, and a warning if the pace is too aggressive.
Formula & Method
About 3,500 calories ≈ 1 lb of fat (7,700 ≈ 1 kg). The daily deficit is the total calories to cut divided by the number of days. Subtracting that from your maintenance calories gives your target daily intake.
Example Calculation
To lose 20 lb in 12 weeks, you need about a 833-calorie daily deficit (1.67 lb/week). If your maintenance is 2,400, that’s a target of roughly 1,570 calories per day.
Frequently Asked Questions
How big a calorie deficit is safe?+
Most guidelines suggest losing about 1–2 lb (0.5–1 kg) per week, which usually means a 250–1,000 calorie daily deficit. Faster than that is harder to sustain and can cost muscle — the calculator warns you if your pace is aggressive.
Do I need my maintenance calories?+
It’s optional — without it you still get the deficit you need. Add your maintenance (from our TDEE calculator) to also see the exact calories to eat per day.
Is this medical advice?+
No — it’s a general estimate based on the standard 3,500-calorie-per-pound rule. Real results vary; consult a professional before starting a significant diet.
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<a href="https://everyfix.net/tools/calorie-deficit-calculator/">Calorie Deficit Calculator</a> by <a href="https://everyfix.net">EveryFix</a>Related Tools
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