Calorie Deficit Calculator
From Known TDEE
Enter your TDEE directly if you already know it
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Calculate TDEE + Deficit
Calculate your TDEE from body stats then apply deficit
lbs
inches
Formula
Target Calories = TDEE - Deficit | Weekly Loss (lbs) = (Deficit × 7) / 3500 | 3,500 calories ≈ 1 lb of body fat
Frequently Asked Questions
How many calories should I cut to lose weight?
A deficit of 500 calories per day results in about 1 pound of weight loss per week (3,500 calories = 1 pound of fat). This is a safe and sustainable rate for most people.
What is the minimum calorie intake?
Most experts recommend women eat at least 1,200 calories/day and men at least 1,500 calories/day. Going below these levels without medical supervision can cause nutrient deficiencies and metabolic slowdown.
Why am I not losing weight in a deficit?
Common reasons include underestimating calorie intake, overestimating exercise calories, water retention, metabolic adaptation, or an inaccurate TDEE estimate. Track accurately for 2-3 weeks before adjusting.
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