Calorie Deficit Calculator
Enter your TDEE and daily calorie intake to see your deficit or surplus and how fast you'll reach your goal.
Deficit Size vs. Expected Weight Loss
| Daily Deficit | lbs / week | kg / week | Notes |
|---|---|---|---|
| 250 kcal | 0.5 | 0.23 | Gentle, easy to sustain |
| 500 kcal | 1.0 | 0.45 | Standard recommendation |
| 750 kcal | 1.5 | 0.68 | Moderate, may feel hungry |
| 1,000 kcal | 2.0 | 0.91 | Max safe for most people |
Frequently Asked Questions
How many calories make a pound of fat?
The widely-used estimate is 3,500 calories per pound of fat (7,700 kcal per kg). This means a 500 kcal/day deficit produces approximately 1 lb/week of fat loss. In practice, weight loss is not perfectly linear — it varies with water retention, glycogen, and metabolic adaptation — but the 3,500 kcal rule is a useful planning estimate.
What is a safe calorie deficit?
A deficit of 250–500 kcal/day is considered safe for most people, producing 0.5–1 lb/week of fat loss. Deficits beyond 1,000 kcal/day risk muscle loss, fatigue, micronutrient deficiency, and metabolic adaptation. For women, a minimum of 1,200 kcal/day is generally recommended; 1,500 kcal/day for men.
What is a calorie surplus for muscle gain?
A lean bulk typically uses a surplus of 200–300 kcal/day above TDEE. This minimizes fat gain while providing enough energy for muscle protein synthesis. Larger surpluses add mostly fat, especially for intermediate and advanced trainees. Beginners can sometimes gain muscle even in a slight deficit ('body recomposition').
Why did my weight loss slow down after a few weeks?
As you lose weight, your TDEE decreases because your body is lighter and requires fewer calories to function. This is why many people hit plateaus. The solution is to recalculate your TDEE periodically (every 5–10 lbs of change) and adjust intake accordingly.