Calorie Deficit Calculator
Enter your estimated TDEE and a weekly weight-loss rate. The calculator converts that rate into a daily deficit and target calories.
2,000 cal/day
Estimated target calories for the selected rate.
500 cal/day
1 lb/week
2,500 cal/day
This is an estimate. Watch energy, training, hunger, and scale trend before adjusting further.
How this deficit estimate works
One pound of body weight is commonly approximated as 3,500 calories and one kilogram as 7,700 calories. The calculator divides the weekly goal by seven and subtracts that daily deficit from TDEE.
Large deficits can be hard to sustain and may be inappropriate depending on body size, health status, medication, training, and history. These results are educational estimates, not medical advice.
Start with the TDEE calculator if you do not already have a maintenance estimate.