Calorie Deficit Calculator

Calculate the daily calorie intake needed to achieve your weight loss goals. Enter your TDEE and desired weekly weight loss to find your target daily calories.

Enter Your Measurements

Your TDEE (Daily Calories)(calories)

Desired Weight Loss Per Week(lbs)

Results

Daily Calorie Intake

2,000

calories

Daily Calorie Deficit

500

calories

Expected Monthly Loss

4.3

lbs

Formula

Daily Calorie Intake = TDEE - (Weekly Weight Loss × 3500 ÷ 7). 3500 calories = 1 lb of body weight.

How to Use This Calculator

How to Use

1
Enter your TDEE (use the TDEE calculator if you don't know it).
2
Enter your desired weight loss per week (1-2 lbs per week is sustainable).
3
Your daily calorie intake target is calculated instantly.
4
Stay consistent with your calorie intake for best results.

Frequently Asked Questions

How much weight can I safely lose per week?

1-2 pounds per week is generally considered safe and sustainable. Losing more than 2 lbs per week can result in muscle loss and nutritional deficiencies.

Why shouldn't I eat less than 1200 calories per day?

Eating below 1200 calories daily (for women) or 1500 calories (for men) increases risk of nutrient deficiencies, muscle loss, metabolic slowdown, and is often unsustainable.

Is a calorie deficit guaranteed to result in weight loss?

In general, yes. However, hormones, sleep, stress, and medical conditions can affect weight loss rate. Consistency is key—aim for a deficit over weeks and months, not daily.

In-Depth Guides

📖

Calorie Deficit Guide: How to Lose Weight with TDEE & Macros

Learn how to calculate your calorie deficit for weight loss. Find your TDEE, set a safe deficit, and understand macros for sustainable fat loss.

Related Calculators

TDEE Calculator

BMI Calculator

About This Calculator

This calculator uses the formula: Daily Calorie Intake = TDEE - (Weekly Weight Loss × 3500 ÷ 7). 3500 calories = 1 lb of body weight.. All calculations follow industry-standard methods. Results are estimates — always verify with a licensed professional for structural or code-compliant work.

Built and maintained by the CalcSmart team. Last updated March 2026.

▶Embed this calculator on your website

Copy and paste this code into your page:

<iframe src="https://calcsmart.io/embed/calorie-deficit-calculator" width="100%" height="520" frameborder="0" style="border-radius:8px;border:1px solid #e5e7eb" title="Calorie Deficit Calculator"></iframe>

Free to embed. Attribution link included automatically.