Health & Fitness

Calorie Deficit Calculator

Calculate your daily calorie target for weight loss or gain based on your TDEE and desired weekly rate of change.

TDEE / Maintenance Calories

calories/day

Use our TDEE Calculator if you don't know this.

Goal

Rate (lb per week)

Frequently Asked Questions

Is the Calorie Deficit Calculator free?

Yes — the Calorie Deficit Calculator is completely free to use with no account or sign-up required.

Is my data private?

Absolutely. This tool runs entirely in your browser. Your text and data are never sent to any server.

Does it work on mobile?

Yes, all tools are designed to be mobile-friendly and responsive.

About this tool

Calculate your daily calorie target for weight loss or gain based on your TDEE and desired weekly rate of change.

calorie deficitweight loss caloriescalorie calculatordiet calculatorcutting caloriescaloric surplus

Sources & Methodology

3,500 Calorie Rule

One pound of body fat contains approximately 3,500 calories. A daily deficit of 500 calories is projected to yield ~1 lb of fat loss per week. This is a widely-used clinical estimate, though individual results vary.

Safe Rate of Weight Loss

Health authorities generally recommend losing no more than 1–2 lbs (0.5–1 kg) per week. More aggressive deficits risk muscle loss, nutrient deficiencies, and metabolic adaptation. Always consult a healthcare professional before making significant dietary changes.

Related Tools

🏋️Health & Fitness

BMI Calculator

Calculate your Body Mass Index (BMI) in metric or imperial units and see which weight category you fall into.

Open tool →

🔥Health & Fitness

TDEE Calculator

Calculate your Total Daily Energy Expenditure (TDEE) using the Harris-Benedict formula and your activity level.

Open tool →

🥗Health & Fitness

Macro Calculator

Calculate your daily protein, carbohydrate, and fat targets in grams based on your calorie goal, body weight, and fitness goal.

Open tool →

💧Health & Fitness

Water Intake Calculator

Calculate your recommended daily water intake in ounces, liters, cups, and milliliters based on body weight and activity level.

Open tool →

Looking for more tools?

Browse all tools →