Calorie Deficit Calculator for Weight Loss

This calculator is for informational purposes only and not a substitute for medical advice. Individual needs vary. Consult a healthcare provider before making changes. Eating fewer than 1,200 (women) or 1,500 (men) calories a day is not recommended.

A calorie deficit is when you take in fewer calories than you burn.

How many calories you need — and, in turn, how big your calorie deficit should be to lose weight — depends on factors such as age, sex, weight, height, activity level, and metabolism.

To figure out your calorie deficit, you first need to know how many calories your body burns each day to maintain your current weight. This number is called your total daily energy expenditure ( TDEE ). It includes the energy your body uses for basic functions like breathing and digestion, plus anything you burn through movement and exercise.

Once you know your TDEE (which you can figure out using our TDEE calculator !), you can subtract the number of calories you eat in a day to figure out your calorie deficit.

For example, if your TDEE is 2,000 calories and you want to lose about one pound per week, you’ll likely have to maintain a 500-calorie deficit per day. So, you’ll aim to eat 1,500 calories per day.

While these calculations don’t factor in temporary factors like water weight or constipation, they can be helpful for understanding and planning weight changes in the longer term.

Also key to a safe and effective calorie deficit? The duration. Most people follow a reduced-calorie diet for a few months until they hit their target weight. How long you stay in a deficit depends on your personal goals. But what matters most is finding a pace that feels sustainable — one that helps you make steady progress while still feeling energized and well-fed. (More on that later.)

Even more importantly, eating too little for too long can lead to nutrient deficiencies and symptoms such as:

Cutting calories is the foundation of any calorie deficit, but it’s not the whole story. To make your calorie deficit healthy, you’ll want to prioritize strategies that help you lose fat without sacrificing energy, muscle, or enjoyment of food.

Fill up on fiber-rich foods. Like protein, fiber can help you feel fuller for longer without packing on calories. Good sources include fruits, vegetables, beans, whole grains, nuts, and seeds. Most adults need around 25–38 grams per day, depending on age and sex.

Exercise regularly. Daily movement — like walking or bodyweight exercises — can help burn calories, support heart health, and preserve muscle. Adding resistance training may further boost your metabolism by maintaining or building muscle mass.

Stress less and sleep better. Poor sleep and chronic stress can disrupt hunger hormones and increase cravings, making it harder to stick with a calorie deficit. Prioritize 7–9 hours of sleep and practice stress-reducing habits like walking, journaling, or deep breathing to better support appetite regulation and energy levels.

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