Calorie deficit calculator
Find out exactly how many calories to eat each day to lose weight at the pace you want, without going too low.
| Pace | Daily deficit | Eat per day |
|---|---|---|
| 0.5 lb / week | 250 | 1,914 |
| 1 lb / week | 500 | 1,664 |
| 1.5 lb / week | 750 | 1,414 |
| 2 lb / week | 1,000 | 1,200* |
* Raised to the 1,200-calorie minimum.
How it works
We estimate your maintenance calories (TDEE) with the Mifflin-St Jeor equation and your activity level, then subtract a daily deficit. Each 500 calories a day under maintenance adds up to roughly 1 pound of fat a week.
We never suggest going below 1,200 calories a day for women or 1,500 for men without a doctor’s supervision. Below that it’s hard to get enough protein and nutrients, and harder to stick with.
Which pace should you pick?
If you have a lot to lose, 1.5–2 pounds a week can be fine at first. If you have under 20 pounds to go, aim for 0.5–1 pound a week. A smaller deficit is easier to keep, protects muscle and makes it less likely the weight comes back.
Questions
How big of a calorie deficit should I have?
For most people, 300–750 calories a day under maintenance. That’s roughly 0.5–1.5 pounds a week. Bigger deficits work short-term but are harder to sustain and cost more muscle.
Is a 1,000-calorie deficit safe?
It can be for people with a lot of weight to lose, as long as you don’t drop below about 1,200 calories (women) or 1,500 (men) a day and you eat enough protein. Check with your doctor if you have a medical condition.
Why am I not losing weight in a calorie deficit?
Usually the deficit is smaller than you think: portions get bigger, drinks and oils go uncounted, or your maintenance is lower than the estimate. Water retention can also hide fat loss for a week or two. Track carefully for 2–3 weeks before changing anything.
Do I need to count calories to be in a deficit?
No, but it helps. Logging what you eat, even roughly, is the most reliable way to know you’re actually in a deficit.