📉 Calorie Deficit Calculator

What is a calorie deficit?

A calorie deficit occurs when you consume fewer calories than your body uses. Over time, this can lead to weight loss.

How does this calculator work?

The calculator subtracts your selected calorie deficit from your estimated maintenance calories. A deficit of about 500 calories per day corresponds to roughly 1 pound of weight loss per week as a general estimate.

Remember

Calorie needs vary from person to person. Use the result as a starting estimate and adjust based on your progress over time.

Understanding a Calorie Deficit

A calorie deficit occurs when you consume fewer calories than your body uses for energy. Over time, maintaining a calorie deficit can lead to weight loss.

How does a calorie deficit work?

Your maintenance calories represent an estimate of the calories your body uses each day. This calculator subtracts your selected deficit from that estimate to create a daily calorie target.

How many calories should I cut to lose weight?

A commonly used starting point is a deficit of about 500 calories per day, which is roughly associated with 1 pound of weight loss per week. Individual results vary.

Frequently Asked Questions

What is a 500 calorie deficit?

A 500 calorie deficit means eating approximately 500 fewer calories per day than your estimated maintenance level.

How many calories should I eat to lose 1 pound a week?

A commonly used estimate is about 500 calories below your maintenance calories each day. Your actual calorie needs and results may differ.

Can I lose weight without counting calories?

Yes. Counting calories is one approach, but portion control, food choices, activity, and consistent eating habits can also help create a calorie deficit.

How accurate is a calorie deficit calculator?

A calorie deficit calculator provides an estimate based on the information you enter. Your actual calorie needs can vary, so your progress over time is useful for evaluating the estimate.