Calorie Deficit Calculator
Estimate a daily calorie target from your maintenance calories and goal pace, with a simple built-in guardrail against overly aggressive cuts.
What this calculator is for
The calculator applies roughly 500 calories per pound of weekly loss, then clamps the result to a more reasonable range.
People usually do better with a useful estimate than with a perfect number they never actually use. That is the point of these calculators. They turn a vague target into something you can act on today, then adjust once real life gives you feedback. If the number feels too aggressive, scale it back. If it feels too easy, nudge it a little. Small corrections beat dramatic resets.
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What calorie target should I use for weight loss? This calculator is meant for planning, not diagnosis or treatment.
Why the result is useful
Good health targets should fit ordinary days, not idealized ones. A calculator gives you a starting point that can survive a workday, a workout, a travel day, or just a rough week. That matters more than most people think. If a target is too hard to remember, it stops being a target and becomes noise. This page is designed to keep the number visible enough to be useful and simple enough to repeat.
The best next step is usually to use the result for a few days, notice what feels hard, and make one small adjustment. That is the whole game with habits and planning: make the next repeat action easier, not more impressive.
Recommended next step
Use the calculator result as a starting point, then pair it with a guide or related page so the number turns into a routine.
Related pages
FAQ
Should I use the biggest deficit possible?
Usually not. A smaller deficit is easier to sustain and less likely to backfire.
Is this calculator good for maintenance?
Yes, if you set weekly loss to zero it effectively gives you your maintenance target.
Can I use this for medical weight loss plans?
Use it as a planning tool only, and follow professional guidance if you have a medical or clinical plan.