Calorie Deficit Calculator
Estimate your daily calorie deficit and the implied weekly weight change using a simple energy-balance approximation.
Enter maintenance and target calories, then click Calculate.
Results
Daily deficit
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Weekly calorie deficit
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Estimated weekly weight change
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This is an estimate; real results depend on adherence, water weight changes, and metabolic adaptation.
Formula
Tool description
A calorie deficit is the difference between your estimated maintenance calories (TDEE) and your target calorie intake. This calculator estimates the implied weekly deficit and a rough weekly weight change using a common energy-balance approximation.
How to use
- Enter your maintenance calories (TDEE).
- Enter your target daily calories.
- Select a weight-change assumption (lb or kg approximation).
- Calculate and use the result as a planning estimate.
Why it’s useful
- Translate daily calorie targets into a weekly plan.
- Compare different deficits (e.g., 250 vs 500 kcal/day).
- Set expectations and adjust gradually based on outcomes.
Use cases & interpretation
- Slow cut: smaller deficit may be easier to sustain and preserve performance.
- Aggressive cut: larger deficit can increase hunger and reduce training quality.
- Maintenance checks: if weight isn’t changing, your maintenance estimate may be off.
FAQs
It’s a common approximation. Real weight change can differ due to water weight and metabolic changes over time.
Use real-world trend weight over a few weeks to adjust your maintenance estimate or your target intake.
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