Calorie Deficit Calculator
Determine exactly how many calories you need to cut to lose 1–2 pounds per week safely based on your metabolic rate.
1.0 lb loss = 3,500 calorie deficit per week.
Daily Calorie Target
Calories per day to hit goal.
Suggested Macros
Protein
Fats
Carbs
Low Calorie Warning
Your target is below recommended safety levels (1200 kcal for women, 1500 kcal for men). Consult a professional.
| Strategy | Daily Calories | Est. Weekly Loss |
|---|---|---|
| Maintenance | 0 lbs | |
| Your Goal | ||
| Extreme Loss | 2.0 lbs |
The Science of Fat Loss
Fat loss is governed by the First Law of Thermodynamics. To lose body fat, you must consume fewer calories than your body burns in a day.
BMR
Basal Metabolic Rate: The calories your body burns just to keep your organs functioning at rest.
TDEE
Total Daily Energy Expenditure: Your BMR plus the calories burned through movement and exercise.
The 3500 Rule
Scientifically, approximately 3,500 calories are stored in 1 pound of body fat.