Find the calories that melt the weight.
Enter your body and activity, pick a safe weekly loss rate, and see the exact daily calories to eat. We show your maintenance, your deficit, and how the pounds come off week by week.
About you
A safe, sustainable rate is roughly 0.5 to 1 percent of your body weight per week. Losing faster risks muscle loss.
What your numbers mean
Your projected weight loss
Deficit scorecard
Week-by-week projection
Assumes a steady deficit at your chosen rate. Real progress is not perfectly linear: water weight, water retention and metabolic adaptation cause week-to-week swings.
| Week | Projected weight | Total lost |
|---|
Calorie deficits, explained
How a Calorie Deficit Works
You lose fat when you take in fewer calories than you burn. That gap is a calorie deficit. This calculator first estimates the calories you burn at rest, your basal metabolic rate, using the Mifflin-St Jeor equation, then multiplies it by an activity factor to get your total daily energy expenditure, or maintenance calories. Eating below that maintenance number every day creates the deficit that drives weight loss.
Because about 3500 calories roughly equals one pound of body fat, a daily deficit of 500 calories lines up with about 1 pound of loss per week, and 1000 calories per day with about 2 pounds. Pick your weekly rate and the calculator works backward to the exact daily calorie target.
Choosing a Safe Weekly Rate
Faster is not better. A sustainable, muscle-sparing pace is roughly 0.5 to 1 percent of your body weight per week, and most guidance caps healthy loss at 1 to 2 pounds per week. Cut too hard and you lose lean muscle, feel drained, and are more likely to rebound.
This tool also applies a safety floor. It will not recommend eating below about 1500 calories a day for men or 1200 for women. If your chosen rate would push the target under that floor, the calculator caps it at the floor and warns you that the rate is too aggressive for your size. Widen the deficit with activity rather than by eating even less.
Why the Numbers Are Estimates
Every formula here is a well-tested average, not a personal measurement. Your real metabolism depends on genetics, muscle mass, hormones, medications and sleep, and it adapts as you lose weight, which is why progress usually slows over time. The 3500 calories per pound rule is a simplification too.
Use the daily target as a starting point, track your weight over two to three weeks, and adjust. If the scale is not moving, trim a little or move a little more. Pair the deficit with strength training and adequate protein, and check with a doctor or dietitian before making big changes.
Common questions
How many calories should I cut to lose 1 pound a week?
About 500 calories per day below your maintenance level, since roughly 3500 calories equal one pound of fat and 500 times 7 days is 3500. For 2 pounds a week the deficit is about 1000 calories per day, which is the aggressive end of the safe range.
What is the lowest number of calories I should eat?
As a general safety floor, do not drop below about 1200 calories a day for women or 1500 for men without medical supervision. Eating less than that makes it hard to get enough nutrients and tends to cost you muscle. This calculator caps your target at that floor.
Why has my weight loss stalled even in a deficit?
Metabolism adapts as you get lighter, so the same food intake creates a smaller deficit over time. Water retention, muscle gain and daily fluctuations also hide fat loss on the scale. Recalculate your maintenance at your new weight, be honest about portions, and give any change two to three weeks before judging it.
Is a calorie deficit safe for everyone?
For most healthy adults a moderate deficit is safe, but it is not for everyone. Pregnant or breastfeeding people, teenagers, people with a history of eating disorders, and anyone with a chronic condition should talk to a doctor first. This tool is an estimate for education, not medical or dietary advice.
This tool gives an estimate for general education only. It is not medical or dietary advice. Calorie needs vary with genetics, medical conditions, medications and body composition, and the 3500 kcal per pound rule is an approximation. Do not eat below 1200 calories (women) or 1500 calories (men) without medical supervision. Talk to your doctor or a registered dietitian before starting any weight-loss plan.