Calorie Deficit Calculator

A calorie deficit means consistently consuming fewer calories than your body burns in a day, which prompts it to draw on stored energy (largely body fat) to make up the difference. It is the foundation of every effective weight loss program.

This calculator estimates your maintenance calories (TDEE) and then subtracts a safe, sustainable deficit sized to your chosen weekly weight-loss goal, rather than an arbitrary or extreme cut.

One pound of body fat represents roughly 3,500 stored calories. To lose weight at a chosen weekly rate, we spread that many calories evenly across the week and subtract it from your maintenance calories (TDEE).