Calorie Deficit Calculator
Your weight-loss timeline, honestly calculated.
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Your Results
Daily deficit500 cal
Time to target15 weeks (3.5 months)
3,500 calories ≈ 1 lb of fat. A 500-calorie daily deficit loses ~1 lb/week. Get your TDEE from the TDEE calculator.
Frequently Asked Questions
How fast should I lose weight?
1-2 lbs per week is the safe, sustainable range. Faster deficits risk muscle loss and rebound. Never eat below ~1,200 (women) / ~1,500 (men) without medical guidance.
Do calories from exercise count?
Exercise calories are notoriously overestimated. Set your TDEE activity level conservatively and treat extra workouts as bonus deficit.
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