Calorie Deficit Calculator
Daily calories to lose a target amount by a chosen date.
Enter your values
Enter the maintenance calories (tdee) in kcal.
Enter the pounds to lose in lb.
Enter the weeks to do it in in weeks.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Daily calorie target
- 1,567 kcal
- Required daily deficit
- 833 kcal
- Weekly loss rate
- 1.67 lb/week
- Safety check
- Sustainable pace
Quick answer
A pound of fat is roughly 3,500 calories, so a 500-calorie daily deficit produces about one pound of loss per week.
Daily deficit = (lb to lose × 3500) ÷ days
At a glance
| What it does | Daily calories to lose a target amount by a chosen date. |
|---|---|
| Category | Health |
| Inputs needed | Maintenance calories (TDEE), Pounds to lose, Weeks to do it in |
| Main output | Daily calorie target |
| Formula | Daily deficit = (lb to lose × 3500) ÷ days |
| Cost | Free — no sign-up, no download |
How to use the Calorie Deficit Calculator
- 1Enter your maintenance calories.
- 2Set how much you want to lose and by when.
- 3Check the pace is sustainable.
Inputs explained
- Maintenance calories (TDEE)(kcal)
- Enter the maintenance calories (tdee) in kcal.
- Pounds to lose(lb)
- Enter the pounds to lose in lb.
- Weeks to do it in(weeks)
- Enter the weeks to do it in in weeks.
Worked example
Using the values the calculator loads with:
Inputs
- Maintenance calories (TDEE)2400 kcal
- Pounds to lose20 lb
- Weeks to do it in12 weeks
Results
- Daily calorie target1,567 kcal
- Required daily deficit833 kcal
- Weekly loss rate1.67 lb/week
- Safety checkSustainable pace
Frequently asked questions
Is 3,500 calories per pound exact?
It is an approximation. Metabolic adaptation means real loss slows over time, so recalculate every few weeks.
What is a safe rate?
0.5–1% of body weight per week. Faster loss increases muscle loss and rebound risk.
What do I need to enter into the Calorie Deficit Calculator?
Just 3 values: maintenance calories (tdee), pounds to lose, weeks to do it in. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Calorie Deficit Calculator work out the answer?
A pound of fat is roughly 3,500 calories, so a 500-calorie daily deficit produces about one pound of loss per week. It applies the formula Daily deficit = (lb to lose × 3500) ÷ days and shows the working so you can check each step by hand.
Is the Calorie Deficit Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.