📆 Calorie Deficit Calculator
Calculate your daily calorie target to reach your goal weight safely and on schedule.
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How Calorie Deficits Work
One pound of body fat stores approximately 3,500 calories. To lose 1 lb/week you need a daily deficit of 500 calories. The maximum safe deficit is generally 1,000 cal/day (2 lbs/week) — faster loss risks muscle loss and nutrient deficiencies.
Your TDEE (Total Daily Energy Expenditure) is calculated using the Mifflin-St Jeor formula, which is considered the most accurate for most people. It accounts for age, sex, height, weight, and activity level.
Deficits are most effective when combined with adequate protein intake (0.7–1g per lb of bodyweight) and strength training to preserve muscle mass.