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Calorie Deficit Calculator

Calculate your calorie deficit to lose 1 pound per week.

Last updated: June 13, 2026

Calculator

Current Weight

lbs

Goal Weight

lbs

Weight Loss Rate

Your TDEE (maintenance calories)

cal/day

Results

Daily Calorie Target1900 cal/day

Daily Deficit500 calories

1 lb/week loss rate

Weight to Lose30 lbs

Estimated Timeline30 weeks (~7 months)

Reach 170 lbs

How to Use This Calculator

1Enter your current weight and goal weight.
2Select your desired weight loss rate.
3Enter your TDEE (use our TDEE calculator if unsure).
4See your daily calorie target and estimated timeline.

Formula Explanation

A calorie deficit is created by eating fewer calories than your TDEE. Each pound of fat equals approximately 3,500 calories.

Daily Deficit = Weekly Loss Rate × 500 cal Daily Target = TDEE - Daily Deficit

Variables:

TDEETotal Daily Energy Expenditure (maintenance calories)

Weekly Loss RateDesired pounds lost per week (0.5 to 2 lbs)

Worked Examples

1 lb/week Loss

1. TDEE = 2,400 cal
2. Deficit = 1 × 500 = 500 cal
3. Daily target = 2,400 - 500 = 1,900 cal

Result: 1,900 calories per day to lose 1 lb/week

Why Use This Calculator

Creates a sustainable, science-based weight loss plan.
Shows you exactly when you will reach your goal weight.
Prevents crash dieting by recommending safe deficit levels.
Adjustable rate allows you to choose a comfortable pace.

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Tips & Best Practices

A 1 lb/week rate is the most sustainable for most people.
Never eat below 1,200 calories (women) or 1,500 calories (men) without medical supervision.
Recalculate your deficit every 10-15 lbs lost as your TDEE will decrease.

Common Mistakes to Avoid

❌ Setting too aggressive a deficit (>1000 cal/day).

✅ Stick to 500-750 cal/day deficit to preserve muscle and energy.

❌ Not accounting for exercise calories.

✅ Use TDEE that already includes your activity level rather than adding back exercise calories.

Frequently Asked Questions

Is a 500 calorie deficit safe?

Yes, a 500 calorie daily deficit (1 lb/week loss) is widely considered safe and sustainable by nutrition experts. It preserves muscle mass and energy levels better than aggressive deficits.

Why am I not losing weight in a deficit?

Common reasons include underestimating food intake, overestimating TDEE, water retention, or metabolic adaptation. Try tracking food more precisely for a week and ensure your TDEE estimate is accurate.

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Height

<iframe src="https://redicalc.com/embed/fitness/calorie-deficit-calculator" width="100%" height="600" style="border:none;border-radius:12px;box-shadow:0 1px 3px rgba(0,0,0,0.1);" title="Calorie Deficit Calculator — RediCalc.com" loading="lazy" allowtransparency="true"></iframe>

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Disclaimer: This calculator is provided for informational and educational purposes only. Results are estimates and should not be used as a substitute for professional advice. RediCalc.com makes no guarantees regarding the accuracy, completeness, or suitability of any calculations. Always consult a qualified professional before making financial, health, construction, or other important decisions.

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