Overview
What Is a Calorie Deficit Calculator?
This tool calculates the calorie deficit needed for a target weekly weight loss rate, based on the general principle that 3,500 calories roughly equals one pound of body weight.
Calculate your calorie deficit for weight loss.
This tool calculates the calorie deficit needed for a target weekly weight loss rate, based on the general principle that 3,500 calories roughly equals one pound of body weight.
Useful for understanding the calorie math behind a weight loss goal.
Input your estimated daily maintenance calorie level.
Input how many pounds per week you're aiming for.
The result updates automatically.
Approximately 3,500 calories, a commonly used estimate for calorie deficit weight loss calculations.
1-2 pounds per week is commonly cited as a sustainable, safe range for most people, though individual circumstances vary.
Use our calorie calculator to estimate your daily maintenance level first.
It's a useful estimate, though actual weight loss involves more complex individual physiological factors.
No, calculations happen entirely in your browser.
Yes, especially for significant weight loss goals, consulting a healthcare provider or registered dietitian is recommended.
Yes, very aggressive deficits can lead to muscle loss, metabolic slowdown, and nutritional deficiencies - moderate deficits are generally preferred.
Indirectly - your maintenance calories input should already reflect your activity level.
No, this is a general calculation tool - consult a healthcare provider for personalized guidance.
Yes, completely free with no sign-up required.