Calorie Deficit Calculator
Calculate your daily calorie deficit needed to reach your weight loss goal by a target date.
—
Weight to Lose
—
Daily Deficit Needed
—
Target Daily Calories
—
Weekly Loss Rate
Recent Calculations
What Is Calorie Deficit?
A calorie deficit occurs when you eat fewer calories than you burn, forcing your body to use stored fat for energy.
Formula
Daily Deficit = (Pounds to Lose × 3,500) / (Weeks × 7)Example
To lose 30 lbs in 20 weeks, you need a daily deficit of 750 calories.
Frequently Asked Questions
Is 1,200 calories too low?
For most adults, eating below 1,200 (women) or 1,500 (men) calories is not recommended without medical supervision.
How much can I lose per week safely?
1-2 lbs per week is considered safe and sustainable. More than 2 lbs/week risks muscle loss and nutrient deficiency.