Conservative: 2,750 calories/day
250 calorie deficit, about 0.5 lb/week
Slower cut, easier training, lower hunger.
40 weeks
Free weight loss calculator
Calorie deficit calculator for realistic weight loss targets.
Turn maintenance calories into a daily target, compare deficit sizes, estimate weekly loss, and see a rough timeline to your goal. No account needed.
Use this after you know maintenance.
- Choose a daily calorie deficit.
- Estimate weekly weight-loss pace.
- Sense-check the timeline before you start.
Calculator
Set your deficit target
Start from your estimated maintenance calories, choose a deficit size, then sanity-check the timeline.
kcal/day
lb
lb
Starting calorie target
2,500
calories/day
This target uses a 500 calorie daily deficit from your maintenance estimate. Treat it as a starting point, not a contract.
To lose
20 lb
Difference between your current and target weight.
Expected pace
1 lb/wk
Estimated from daily deficit × 7 ÷ 3,500.
Timeline
20 weeks
Estimated around November 5, 2026.
Compare deficit sizes
Standard: 2,500 calories/day
500 calorie deficit, about 1 lb/week
Common starting point for steady fat loss.
20 weeks
Aggressive: 2,250 calories/day
750 calorie deficit, about 1.5 lb/week
Short phases only. Recovery and adherence matter.
14 weeks
Now test it against real meals.
The right deficit is the one you can hit consistently while weight trend moves. IntakeCalc helps compare the target to today’s actual intake.
Deficit estimates are planning tools, not medical advice. Avoid very low calorie targets, and work with a qualified professional if you are under 18, pregnant, recovering from an eating disorder, or managing a medical condition.
How to use it
The target only works if you can repeat it.
01
Start from maintenance
Use the TDEE calculator first if you do not already have a credible maintenance estimate.
02
Pick the smallest useful deficit
A moderate target usually beats an impressive target you abandon by Thursday.
03
Track the trend
Compare the target against actual intake and scale trend for two or three weeks before changing it.
04
Adjust gently
If the trend is off, move by 100–200 calories. Big swings make the signal harder to read.
Formula
Methodology
This calculator subtracts your chosen daily deficit from estimated maintenance calories to produce a target intake.
Weekly weight-loss pace uses the common planning shortcut of daily deficit × 7 ÷ 3,500. Real scale weight will still move unevenly because of water, food volume, training stress, sodium, and normal body fluctuation.
The best deficit is not always the largest one. A smaller deficit that you can repeat for months usually beats a harsh target that collapses after a few days.
Example
3,000 maintenance calories, 225 lb to 205 lb
A 500 calorie daily deficit gives a target around 2,500 calories/day and estimates about one pound per week. The useful next step is tracking real meals and adjusting from the trend.
FAQ
Common deficit questions
What is a calorie deficit?
A calorie deficit means you eat fewer calories than your body burns over time. Your body makes up the difference from stored energy, which is why a consistent deficit usually leads to weight loss.
How big should my calorie deficit be?
Many people start with a 250–500 calorie daily deficit. Larger deficits can work for short phases, but they also raise the chance of hunger, poor training, low energy, and inconsistent adherence.
Is 3,500 calories always one pound of fat?
It is a useful planning shortcut, not a perfect prediction. Water, digestion, sodium, training stress, menstrual cycle, and metabolic adaptation can all move scale weight faster or slower than the math.
What if my weight loss stalls?
Compare your calorie target against two or three weeks of real intake and scale trend. If adherence is solid and the trend is flat, adjust by 100–200 calories instead of rebuilding the whole plan.
Next calculator steps
Keep the math moving in the right order.
Daily follow-through
Turn the calculator result into daily tracking.
The calculator helps you choose the number. IntakeCalc helps you see whether today’s meals actually fit it.
Track the deficit daily