Calorie Deficit Calculator
Calculate the calorie deficit needed for weight loss. Find your daily calorie target based on TDEE and your weekly weight loss goal. A 500-calorie deficit typically produces about 1 pound of fat loss per week.
🔥 Nutrition📐 Deficit = TDEE - Daily Target🏥 Health
Your TDEE (maintenance calories)
Target weight loss per week (lbs)
Please enter valid values.
Formula & Reference
| Variable | Symbol | Formula | Units |
|---|---|---|---|
| Calorie Deficit Calculator | — | Deficit = TDEE - Daily Target | calories/day |
Step-by-Step Examples
Example 1
Standard 1 lb/week
TDEE=2200, target loss=1 lb/week.
- Weekly deficit needed = 1 × 3500 = 3500 cal
- Daily deficit = 3500/7 = 500 cal
- Target intake = 2200-500 = 1700 cal/day
✓ 1700 cal/day for 1 lb/week loss
Example 2
Aggressive 2 lb/week
TDEE=2500, target loss=2 lb/week.
- Weekly deficit = 2×3500 = 7000 cal
- Daily deficit = 1000 cal (40% of TDEE — very aggressive)
- Target = 2500-1000 = 1500 cal/day
✓ 1500 cal/day — aggressive, monitor closely
Example 3
Conservative 0.5 lb/week
TDEE=1900, target loss=0.5 lb/week.
- Daily deficit = 0.5×3500/7 = 250 cal
- Target = 1900-250 = 1650 cal/day
- Slower, more sustainable approach
✓ 1650 cal/day — gentle deficit
Real-World Applications
Weight Management
Foundation calculation for any structured fat loss program.
Personal Training
Trainers use deficit math to set realistic client calorie targets.
Diet Apps
MyFitnessPal and similar apps calculate targets using this same deficit logic.
Clinical Nutrition
Dietitians prescribe calorie deficits for medically supervised weight loss.
Common Mistakes to Avoid
⚠️
Going too aggressive
Deficits above 25% of TDEE risk muscle loss, fatigue, and metabolic slowdown. Cap around 500-750 cal/day for most people.
⚠️
3500 cal/lb is an approximation
The actual energy density of fat loss varies by individual (3500-4000 kcal/lb). Treat this as a useful estimate, not an exact science.
⚠️
Not adjusting as you lose weight
TDEE drops as body weight decreases. Recalculate every 10-15 lbs lost to keep the deficit accurate.
Frequently Asked Questions
How many calories should I cut to lose 1 lb/week? ▾
Roughly 500 calories per day, since 1 lb of fat ≈ 3500 calories. This is a long-used clinical rule of thumb, though actual results vary by individual.
Is a bigger deficit always faster weight loss? ▾
Not sustainably. Very large deficits accelerate muscle loss, slow metabolism, and increase rebound weight gain risk. Moderate deficits (15-25% of TDEE) work better long-term.
What is TDEE? ▾
Total Daily Energy Expenditure — all calories you burn in a day including BMR, activity, and exercise. Calculate it first, then subtract your deficit.
Why did my weight loss stall? ▾
Metabolic adaptation: TDEE decreases as you lose weight and as the body adapts to lower intake. Recalculate TDEE periodically and adjust.
Should I eat back exercise calories? ▾
Generally no for most fitness tracker estimates (often overestimated). If using a deficit based on accurate TDEE that already includes activity, additional exercise calories shouldn't be added back.