Calorie Deficit Calculator
See how much fat you'll lose per week and month based on your calorie deficit. Enter your TDEE (total daily energy expenditure) and target calorie intake.
How deficit translates to fat loss
1 lb adipose tissue stores ~3,500 calories (though metabolically ~3,850). Weekly loss = daily deficit × 7 / 3,500. Sustainable range: 300-800 cal/day. >1,000 cal/day can trigger adaptive thermogenesis and muscle loss.
Frequently asked questions
How accurate are the results?
Formulas used here are validated in population studies but cannot account for individual genetics, body composition, or medical conditions. Treat results as a starting point, not a medical diagnosis.
Should I consult a professional?
If you have specific health concerns, existing conditions, or are planning significant lifestyle changes, consult a qualified healthcare provider (doctor, dietitian, physiologist).
How often should I recalculate?
Recalculate when your weight changes more than 5%, activity level shifts significantly, or every 3-6 months for routine monitoring. Results are snapshots — your body changes daily.
Last updated
For general wellness information only, not medical advice — see our disclaimer.