Calorie Deficit Calculator
Plan a sustainable calorie deficit for fat loss.
Interactive calculator
kcal
lb
Result
Daily calories
1,900
Daily deficit
500
What it is
A calorie deficit means eating fewer calories than you burn. The body covers the gap by burning stored fat.
The formula
1 lb of fat ≈ 3,500 kcal Daily deficit = (target lb/wk × 3500) ÷ 7
Why it matters
A modest deficit (0.5–1 lb/wk) preserves muscle, energy, and the habits you'll need to keep the weight off.
Worked examples
Try the example
Use the defaults above as a starting point — then adjust the inputs to match your situation.
Common pitfalls
- Going too aggressive (>1% bodyweight/wk) and losing muscle.
- Not eating enough protein during the deficit.
Frequently asked questions
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