Calorie Deficit Calculator
Find a daily calorie target for gradual weight loss, with built-in safety floors and a realistic timeline estimate.
Daily calorie target
1,539 calories/day
Maintenance is about 2,039 calories, so that's a deficit of about 500 a day.
- To lose
- 20 lb
- Estimated pace
- 1 lb/week
- Rough timeline
- about 20 weeks
Real progress is rarely a straight line, and results vary. Your body's needs also change as you lose weight, so recheck as you go.
How it works
We estimate your maintenance calories (TDEE), then subtract about 500 calories a day per pound of weekly loss, based on the common estimate of roughly 3,500 calories per pound.
Good to know
We never suggest going below 1,200 calories a day for women or 1,500 for men without medical supervision. A slower pace is often easier to stick with. If you have a history of disordered eating, please skip calorie targets and talk with a professional instead.
This tool gives general estimates for educational purposes only. It isn't medical advice, a diagnosis, or a determination of eligibility for any treatment. Talk with a licensed healthcare provider about your health.
Want a plan made for you?
Numbers are a start. A licensed provider can help with the rest.
Answer a short online intake, and a licensed provider will review whether a treatment may be right for you. If prescribed, it ships to your door.
More health tools
Keep exploring.
BMI Calculator
See where your weight falls for your height.
Use calculatorTDEE Calculator
Estimate the calories your body uses each day.
Use calculatorProtein Calculator
Find a daily protein range for your body.
Use calculatorWater Intake Calculator
How much to drink in a day, plus exercise.
Use calculator