Calorie Deficit Calculator
Pick a weekly pace and see a daily calorie target. A steady, moderate deficit is easier to keep up than a drastic one.
Daily calorie target
1,690kcal / day
Estimate only, for general information. It is not a diagnosis and does not decide eligibility for any treatment. A licensed clinician reviews your health information before recommending treatment.
How it works
We start from your TDEE (Mifflin-St Jeor plus your activity level), then subtract a daily deficit. About 3,500 calories adds up to roughly one pound, so a 500-calorie daily deficit is close to one pound a week.
The target never goes below 1,200 calories a day for women or 1,500 for men, common minimums without medical supervision. Bodies adapt as weight changes, so recheck your numbers over time.
Want a plan built around you?
Start with a free assessment. A licensed clinician reviews your answers before recommending any treatment.