Calorie Deficit Calculator

Find out exactly how many calories to eat to lose weight safely. Get your personalized daily calorie target based on your body and goals.

Calculate Your Calorie Deficit

lb
lb

Enter your goal weight to see how long it will take

ft
in

Slower = more sustainable, preserves muscle better

Your Results Will Appear Here

Fill out the form and click "Calculate My Calories" to see your personalized calorie deficit plan.

Understanding Calorie Deficits

What is a Calorie Deficit?

A calorie deficit occurs when you eat fewer calories than your body burns. This forces your body to use stored energy (fat) for fuel, resulting in weight loss. A deficit of 3,500 calories equals roughly 1 pound of fat loss.

250 cal/day deficit

Lose ~0.5 lb/week. Most sustainable, best for muscle preservation.

500 cal/day deficit

Lose ~1 lb/week. Good balance of speed and sustainability.

750+ cal/day deficit

Lose ~1.5 lb/week. Faster but harder to sustain.

Tips for Success

  • Prioritize Protein — Aim for 0.8-1g per pound to preserve muscle
  • Track Consistently — What gets measured gets managed
  • Lift Weights — Signals your body to keep muscle while losing fat
  • Be Patient — Focus on weekly averages, not daily readings

Start Your Weight Loss Journey Today

This calculator uses the same Mifflin-St Jeor equation trusted by dietitians and fitness professionals.