Find the exact daily calories to eat to lose weight at your chosen pace, plus a projected timeline and target date to reach your goal weight.
A calorie deficit means eating fewer calories than your body burns, forcing it to use stored fat for energy. One pound of body fat holds roughly 3,500 calories, so a daily deficit of 500 calories produces about one pound of loss per week. This calculator finds your maintenance calories (TDEE), subtracts the deficit for your chosen pace, and projects how long it will take to reach your goal weight.
For most people, 1 to 1.5 pounds per week is the sweet spot — fast enough to stay motivated, slow enough to preserve muscle and energy. Very large deficits that push intake below about 1,200 calories (women) or 1,500 (men) are hard to sustain and can backfire. Pair your deficit with adequate protein and strength training to keep the weight you lose coming from fat, not muscle.
Start with your maintenance calories (TDEE), then subtract a deficit based on how fast you want to lose. A 500-calorie daily deficit equals about one pound per week. This tool does the full calculation from your age, weight, height, activity, and goal.
Eating 1,200 calories total is the commonly cited minimum for women; men should generally stay above 1,500. A very low intake is hard to sustain and can reduce energy and muscle. A moderate deficit with more activity is usually healthier and more durable.
Common reasons include underestimating portions, water retention masking fat loss, an overestimated activity level, or a too-small deficit. Track intake honestly for 2–3 weeks and adjust based on the trend, not day-to-day weigh-ins.