Calorie Deficit Calculator
Turn a daily calorie deficit into a daily target and projected weekly and monthly weight loss. Free and instant.
Independently verified for accuracy
Calculator by Toolsloft ↗- Daily calorie target
- 2000
- Weekly deficit
- 3500
- Weekly loss (lb)
- 1
- Weekly loss (kg)
- 0.45
- Monthly loss (lb)
- 4.29
See your daily calorie target and the weight loss a chosen deficit should produce per week and per month. Enter your total daily energy expenditure and the deficit you want to hold.
How this is calculated
Based on the 3500 kcal per pound (7700 kcal per kg) energy-balance rule of thumb. Weekly loss is the daily deficit times 7 divided by the energy per unit of body fat, and the monthly figure uses 30 days. Very low daily intake is not advised, so keep your target at a sensible level.
How to use
- Enter your total daily energy expenditure (TDEE).
- Enter the daily calorie deficit you want to hold.
- Read your daily calorie target and the projected weekly and monthly loss.
Examples
- TDEE 2500, deficit 500:
Target 2000, 1 lb (0.45 kg) per week - TDEE 2200, deficit 750:
Target 1450, 1.5 lb (0.68 kg) per week
FAQ
- How is the weight loss estimated?
- It uses the rule of thumb that a pound of body fat holds about 3500 kcal, and a kilogram about 7700 kcal. Your weekly deficit divided by that figure gives the expected loss.
- How big should my deficit be?
- A deficit of 500 to 750 calories a day is a common, sustainable range. Very low daily intake is not advised, so keep your daily target at a level you can hold without harming health.
- Why is my actual loss different?
- The 3500 kcal rule is an approximation. Water weight, changes in metabolism, and measurement error all affect results, so treat the projection as a guide rather than a guarantee.