Calorie Deficit Calculator
Don't know your TDEE? Calculate it here.
Related Tools
How It Works
Deficit Rate Guide
Tips
- Track your food for at least 2–4 weeks before adjusting. It takes time to see true trends through water weight fluctuations.
- Protein is the most satiating macronutrient. Eating 0.8–1g per pound of body weight helps preserve muscle and reduces hunger on a deficit.
- Recalculate your TDEE every 10–15 lbs lost — your maintenance calories decrease as you get lighter.
Frequently Asked Questions
How many calories are in a pound of fat?
Approximately 3,500 calories. To lose 1 pound per week, you need a weekly deficit of 3,500 calories — or 500 calories per day. In practice, actual weight loss varies due to water weight, muscle changes, and metabolic adaptation.
What is the safest calorie deficit?
Most nutrition guidelines recommend a deficit of 500–1,000 calories per day, targeting 1–2 pounds per week. Going below 1,200 calories/day (for women) or 1,500 calories/day (for men) risks nutritional deficiencies and muscle loss without medical supervision.
Will I lose muscle on a calorie deficit?
Some muscle loss is possible during a calorie deficit, especially at aggressive deficits. To minimize it: keep protein intake high (0.8–1g per pound of body weight), do resistance training, and limit the deficit to 500–750 calories/day.
Why does weight loss slow down over time?
As you lose weight, your body requires fewer calories to maintain itself (lower TDEE). Metabolic adaptation also causes the body to become more efficient. Recalculating your TDEE every 10–15 pounds and adjusting your calorie goal helps avoid plateaus.