Health
Calorie Deficit Calculator
How many calories to eat for your exact weight loss goal.
In this article
The 3,500 calorie rule
One pound of body fat ≈ 3,500 calories. A daily deficit of 500 calories = 1 lb/week lost. This is an approximation — actual results vary with metabolism, muscle mass, and adherence.
Safe deficit ranges
- Moderate (500 kcal/day): 1 lb/week — sustainable, preserves muscle
- Aggressive (1000 kcal/day): 2 lbs/week — maximum recommended without supervision
- Never go below 1200 kcal (women) or 1500 kcal (men) without medical oversight
Frequently asked questions
How many calories should I eat to lose 1 pound per week?▾
Subtract 500 from your TDEE. If your TDEE is 2,200, eat 1,700 calories/day for ~1 lb/week loss.
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