Subtract a chosen daily deficit from TDEE to get a target calorie intake and estimated weekly weight change.
Overview
Fat loss requires a sustained energy deficit: fewer calories than your body expends. Total daily energy expenditure (TDEE) is the baseline; a controlled deficit turns that baseline into a cutting target.
This calculator subtracts your chosen daily deficit from TDEE and estimates weekly loss using the common 3,500 kcal ≈ 1 lb rule of thumb. Real-world loss varies with water, glycogen, and adherence.
Aggressive deficits raise hunger and risk muscle loss. Moderate deficits (often 300–750 kcal/day for many adults) are easier to sustain alongside protein and strength training.
Steps
Use a known maintenance calorie estimate.
Pick a deficit in calories per day (for example 500).
Review target calories and estimated weekly loss.
Keep protein high and lift to protect lean mass.
Update TDEE when body weight changes.
Math
target = TDEE − deficit; weeklyLossLb ≈ (deficit × 7) / 3500
Target intake equals maintenance minus the planned deficit. Weekly loss approximates total weekly deficit divided by 3,500 kcal per pound.
Worked cases
2500 − 500 = 2000; (500×7)/3500 = 1 lb/week
Target 2,000 kcal/day; about 1 lb per week.
2200 − 300 = 1900; (300×7)/3500 ≈ 0.6 lb/week
Target 1,900 kcal/day; about 0.6 lb per week.
2800 − 750 = 2050; (750×7)/3500 = 1.5 lb/week
Target 2,050 kcal/day; about 1.5 lb per week estimated.
Why use this
Questions