Calorie Deficit Calculator
Estimate daily calorie targets for weight loss based on TDEE and weekly weight-loss goal.
How this calculator works
How to use this calculator
Enter your estimated TDEE or maintenance calories and your target weight loss per week. The calculator estimates the daily calorie deficit and calorie target.
Formula used
Daily Deficit = Weekly Weight-Loss Calorie Equivalent ÷ 7. Daily Calorie Target = TDEE − Daily Deficit. This calculator uses common estimates of about 3,500 calories per pound and 7,700 calories per kilogram.
Example calculation
If your TDEE is 2,500 calories and your target is 1 pound per week, the estimated daily deficit is 500 calories and the daily target is 2,000 calories.
What the result means
The result is an estimated calorie target for weight loss based on your inputs. Real weight change can vary due to water weight, metabolism, activity, tracking accuracy, and individual health factors.
Frequently asked questions
Is 3,500 calories always equal to one pound of fat?
It is a common estimate, but real weight loss is more complex and can change over time.
Should I use my BMR or TDEE?
Use TDEE or maintenance calories, not BMR, because TDEE includes daily activity.
Is this medical advice?
No. This calculator is for general educational use only.