Calorie Deficit Calculator
Daily calories to lose a target amount by a chosen date.
Enter your values
Results update instantly as you type — no submit needed.
Results
- 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
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.
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.