Free calorie deficit calculator
How much should you eatto lose weight?
Set your current weight, goal weight, timeline, and activity level to estimate the daily calorie deficit needed, a recommended calorie target, and expected weekly fat loss.
Daily calorie deficit needed625
calories below your estimated maintenance of 2,755 kcal/day.
Recommended daily calories2,130kcal/day
Estimated fat loss/week1.3lb · 0.6 kg
Total weight target15.0lb · 6.8 kg
Moderately active maintenanceRecommended calories are estimated from current bodyweight and activity, then reduced by the required deficit.
3,500 calorie planning ruleThe timeline math uses the common 3,500 calories per pound estimate, so real scale changes can move faster or slower.
Safer first milestoneIf hunger or recovery suffers, extend the timeline and target a smaller weekly fat-loss rate.
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