Weight Loss Calorie Deficit Calculator
Health & FitnessCalculate the daily calorie deficit needed to hit your target weekly weight loss rate.
Target Daily Calories
Your target daily calorie intake to achieve this weight loss rate.
Required Daily Deficit
500
The daily calorie deficit needed to hit your target weekly loss rate.
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Odeh Ahwal0people find this calculator helpful
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Calculator Stats
Creators
Odeh Ahwal0people find this calculator helpful
Views
Helpful
Saved
Embeds
Health & Fitness calculators
Frequently Asked Questions
Why is 3,500 calories used per pound of weight loss?
This is a widely-used historical approximation for the caloric energy in one pound of body fat — it's a useful planning estimate, though real-world weight loss isn't perfectly linear due to water weight fluctuations and metabolic adaptation.
What is a safe rate of weight loss?
Most health guidelines recommend 0.5-1 kg (1-2 lbs) per week as a sustainable, safe rate — more aggressive deficits can be harder to sustain and may increase muscle loss alongside fat loss.
Why might my actual weight loss not match this calculation exactly?
Metabolic adaptation (your body adjusting energy expenditure as you lose weight), water retention changes, and the limitations of TDEE estimates all mean real-world results often deviate from a purely theoretical calculation — track and adjust over time.
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