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Calorie Deficit Calculator

Find the daily calorie deficit and calorie target you need to reach a goal weight by a set time.

Not sure? Use our TDEE Calculator.

Results

ItemValue

Other speeds

Weekly lossDaily deficitDaily caloriesWeeks to goal
This uses the common guide that about 3,500 calories equals 1 lb of body weight. Real weight loss usually slows over time, so treat this as a starting point. This is not medical advice. Speak to a doctor before a large calorie cut, or if you are pregnant, breastfeeding, under 18 or have a health condition.

Quick Answer

A calorie deficit means eating fewer calories than your body uses. A common guide is that about 3,500 calories equals 1 lb, so a 500-calorie daily deficit loses about 1 lb a week. To go from 190 lb to 175 lb in 15 weeks with a TDEE of 2,400, eat about 1,900 calories a day.

Last updated: 2 November 2026 ·How we calculate this: 3,500 calories per pound guide and your TDEE

Table of Contents

How This Calorie Deficit Calculator Works

Your TDEE is the number of calories you use in a day. This calculator works out how much weight you want to lose each week to reach your goal on time, turns that into a daily calorie deficit, and subtracts it from your TDEE.

Quick explanation: daily target = TDEE − (weekly loss × 3,500 ÷ 7).

  • TDEE: your daily calorie use. Find it with our TDEE Calculator.
  • Deficit: the calories you eat below your TDEE each day.
  • Other speeds: the second table shows targets for 0.5 to 2 lb a week.

How to Use the Calorie Deficit Calculator

  1. Find your TDEE with our TDEE Calculator and enter it.
  2. Enter your current weight and your goal weight in pounds.
  3. Enter the number of weeks you want to reach your goal in.
  4. Press Calculate to see your daily calorie target and deficit.
  5. Check the second table to compare slower or faster plans.

Core Formulas

  • Weight to lose: current weight − goal weight
  • Weekly loss: weight to lose ÷ weeks
  • Daily deficit: weekly loss × 3,500 ÷ 7
  • Daily calorie target: TDEE − daily deficit

The 3,500-calorie rule is a simple estimate. Research using body weight models shows weight loss tends to slow as you get lighter, because your TDEE falls too.

Key Terms

  • Calorie deficit: eating fewer calories than your body uses in a day.
  • TDEE: total daily energy expenditure, the calories you burn in a full day.
  • Maintenance calories: the intake that keeps your weight about the same, close to your TDEE.
  • Weight loss plateau: a period when weight stops falling, often because TDEE has dropped.

Worked Example

Your TDEE is 2,000 calories. You weigh 160 lb and want to reach 150 lb in 20 weeks.

  • Weight to lose = 10 lb
  • Weekly loss = 10 ÷ 20 = 0.50 lb
  • Daily deficit = 0.50 × 3,500 ÷ 7 = 250 calories
  • Daily target = 2,000 − 250 = 1,750 calories

Real-Life Examples

  • A summer goal: with a TDEE of 2,400, losing 15 lb in 15 weeks means 1 lb a week, so eat about 1,900 calories a day.
  • A slower plan: the same 15 lb over 30 weeks needs only a 250-calorie daily deficit, so the target is about 2,150 calories.
  • A plan that is too fast: losing 20 lb in 6 weeks with a TDEE of 2,000 would need a deficit of about 1,667 calories a day, leaving 333 calories. The calculator flags this, as it is far too low.
  • Adding exercise: a 30-minute brisk walk can burn roughly 150 calories, which lets you eat a little more for the same deficit.

Calorie Deficit vs Calorie Counting

  • Calorie deficit: the gap between what you burn and what you eat. It drives weight loss.
  • Calorie counting: a way of tracking what you eat, so you can keep that gap.
  • Other ways to create a deficit: smaller portions, fewer sugary drinks, more vegetables, or more activity.
  • Food quality still matters: enough protein and fiber help you feel full while eating less.

Daily Calories by TDEE and Loss Rate

Using about 500 calories a day for each pound a week.

TDEE0.5 lb/week1 lb/week1.5 lb/week2 lb/week
1,8001,5501,3001,050800
2,0001,7501,5001,2501,000
2,2001,9501,7001,4501,200
2,4002,1501,9001,6501,400
2,6002,3502,1001,8501,600
2,8002,5502,3002,0501,800
3,0002,7502,5002,2502,000

What Affects Your Results

  • Falling TDEE: as you lose weight, you use fewer calories, so progress slows. Recalculate every 10 lb or so.
  • Water weight: early losses can be faster because of water, then settle.
  • Tracking accuracy: food labels and portion guesses are often off by a little.
  • Activity: moving more raises your TDEE and makes the deficit easier.

Common Mistakes to Avoid

  • Cutting too hard. Very low intakes are hard to keep up and can cost muscle. Aim for 1 to 2 lb a week at most.
  • Using the wrong TDEE. An activity level that is too high leads to a target that is too high.
  • Never recalculating. Your TDEE drops as you lose weight.
  • Judging progress daily. Weight moves up and down. Compare weekly averages.
  • Forgetting drinks and snacks. Small extras can erase much of a deficit.

Frequently Asked Questions

Many people aim for about 500 calories a day, which is roughly 1 lb a week. Guidance often suggests losing 1 to 2 lb a week.

A common estimate is about 3,500 calories, though real results vary from person to person.

For many adults it is low, especially for men or active people. Speak to a doctor before eating this little.

Your TDEE falls as you get lighter, and small tracking errors add up. Recalculate your TDEE and check your portions.

Some people can, especially beginners who eat enough protein and do strength training.

Only if your TDEE does not already include that exercise. Many people eat back part of them, as burn estimates can be high.

Until you reach your goal, as long as you feel well. Some people take short breaks at maintenance to make it easier to stick with.

References & Sources

SourceUsed ForLink
CDC, Losing weight Guidance on gradual weight loss of 1 to 2 lb a week. https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html
NIDDK, Body Weight Planner A research model showing how weight loss slows over time. https://www.niddk.nih.gov/bwp