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Calorie Deficit Calculator

Calculate your daily calorie deficit for weight loss goals. See target calories, weeks to goal, and estimated completion date.

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Your Goals

Your Plan

Daily Target

1,700

calories/day

Daily Deficit

500

calories/day

Weeks to Goal

20.0

~5 months

Estimated Date

Aug 24, 2026

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How to Use Calorie Deficit Calculator

  1. 1

    Enter your weights

    Enter your current weight and goal weight.

  2. 2

    Set your TDEE

    Enter your Total Daily Energy Expenditure (use our TDEE Calculator to find it).

  3. 3

    Choose loss rate

    Select how fast you want to lose weight (0.5-2 lbs per week).

  4. 4

    View your plan

    See daily calorie target, deficit amount, and estimated timeline.

Frequently Asked Questions

A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored fat for energy, resulting in weight loss. A deficit of 3,500 calories equals roughly 1 pound of fat loss.

Most health experts recommend losing 1-2 pounds per week. Faster rates may lead to muscle loss, nutrient deficiencies, and metabolic slowdown. A rate of 1 lb/week (500 cal/day deficit) is sustainable for most people.

Generally, women should not eat below 1,200 calories and men below 1,500 calories without medical supervision. Very low calorie diets can cause nutrient deficiencies, muscle loss, and metabolic adaptation.