Aisha K.
Mar 12, 2026
Clean layout and the results update instantly. Exactly what I needed for a quick planning check.
Health, Fitness & Wellness
Calorie Deficit Calculator to Lose Weight Per Week
Daily deficit = (weekly lb loss × 3,500) ÷ 7; target = TDEE − deficit.
Turn a weekly fat-loss goal into a daily calorie deficit and target. Estimates only—not a diagnosis or prescription.
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Inputs
12005000
0.253
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Recommendations
Tailored to your live inputs and result—guidance only, not professional advice.
- Interpret
Treat this as a planning estimate
Primary result: Daily calorie target = 2,000 kcal. Re-run with optimistic and pessimistic inputs to understand the range—not just a single point.
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Private on this device only. Not a medical diagnosis or treatment advice — talk to a qualified clinician for health decisions.
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Plain-English guide
Terms & how it works
Confused by a field? Read the short definitions here while you use the tool.
TDEE (kcal/day)
The “TDEE (kcal/day)” value used in this tool’s formula. Adjust it to see results update live.
Goal loss (lb/week)
The “Goal loss (lb/week)” value used in this tool’s formula. Adjust it to see results update live.
How this calculator works
Turn a weekly fat-loss goal into a daily calorie deficit and target. Estimates only—not a diagnosis or prescription. Daily deficit = (weekly lb loss × 3,500) ÷ 7; target = TDEE − deficit. Example: TDEE 2,500, lose 1 lb/week → ~2,000 kcal/day target.
Daily deficit = (weekly lb loss × 3,500) ÷ 7; target = TDEE − deficit.
Example: TDEE 2,500, lose 1 lb/week → ~2,000 kcal/day target.
When to use this Calorie Deficit
Common use cases
- Turn a weekly fat-loss goal into a daily calorie deficit and target.
- Sanity-check with this case: TDEE 2,500, lose 1 lb/week → ~2,000 kcal/day target.
- The relationship is: Daily deficit = (weekly lb loss × 3,500) ÷ 7; target = TDEE − deficit.
Localized examples
- Health, Fitness & Wellness: the example on this page uses the same formula as the widget.
What you get
- Fields: TDEE (kcal/day), Goal loss (lb/week)
- Daily deficit = (weekly lb loss × 3,500) ÷ 7; target = TDEE − deficit.
- Example on the page: TDEE 2,500, lose 1 lb/week → ~2,000 kcal/day target.
How to Calculate Calorie Deficit Step-by-Step
- 1Enter TDEE (kcal/day), Goal loss (lb/week). Use the values you have, not a catalog average, unless that is all you know.
- 2Daily deficit = (weekly lb loss × 3,500) ÷ 7; target = TDEE − deficit.
- 3Worked case: TDEE 2,500, lose 1 lb/week → ~2,000 kcal/day target.
- 4If this number would change a drug, a diet, or a return-to-play call, take it to a clinician. The page never examined you.
Governing formula
Daily deficit = (weekly lb loss × 3,500) ÷ 7; target = TDEE − deficit.
TDEE 2,500, lose 1 lb/week → ~2,000 kcal/day target.
Example: set TDEE (kcal/day) = 2,500, Goal loss (lb/week) = 1, then read the result.
Variable definitions
- tdee
TDEE (kcal/day)
The “TDEE (kcal/day)” field. Default 2500; typical range 1200–5000.
- weeklyLossLbs
Goal loss (lb/week)
The “Goal loss (lb/week)” field. Default 1; typical range 0.25–3.
- The formula (Daily deficit = (weekly lb loss × 3,500) ÷ 7; target = TDEE − deficit.) does not see labs, medications, sleep, or injury history. A clinician does.
- Nothing here is uploaded for the calculation itself.
Practical guide
Using the Calorie Deficit Calculator well
Who this is for
People estimating a daily deficit for fat loss without jumping to crash targets.
Worked example
A 400–500 kcal daily deficit is a common sustainable starting band for many adults—then adjust from weekly average weight change.
Small deficits compound
Consistency beats heroic short deficits that collapse adherence. Recalibrate every few weeks as body weight and activity shift.
Common pitfalls
- Stacking huge deficits with high training volume immediately
- Not recalculating as weight changes
Deeper read: open the full guide.
Frequently Asked Questions
Daily deficit = (weekly lb loss × 3,500) ÷ 7; target = TDEE − deficit.
Related calculators
Health, Fitness & Wellness
- Bulk & Cut Macro PlannerBulk and cut macro calculator for lifters: set lean bulk or cutting calories from TDEE, weekly rate, and training experience—with protein-forward macros and training-day carb cycling.
- Reverse Diet PlannerReverse diet planner with adaptive weekly calorie bumps — smaller increases when the scale is still dropping too fast.
- Body Recomposition PlannerBody recomposition planner with a training-volume deficit cap — more hard sets means a smaller deficit and higher protein.
- TDEE CalculatorFind total daily energy expenditure from BMR and activity level.
- Protein Intake CalculatorSet daily protein grams from body weight and training goal.
- Weight Gain CalculatorCalculate a daily surplus and timeline to gain weight at a chosen rate.
Next in Fitness planners
Keep going with related planners
These tools share the same journey — use them together for better decisions.
- Bulk & Cut Macro PlannerBulk and cut macro calculator for lifters: set lean bulk or cutting calories from TDEE, weekly rate, and training experience—with protein-forward macros and training-day carb cycling.
- Reverse Diet PlannerReverse diet planner with adaptive weekly calorie bumps — smaller increases when the scale is still dropping too fast.
- Body Recomposition PlannerBody recomposition planner with a training-volume deficit cap — more hard sets means a smaller deficit and higher protein.
- TDEE CalculatorFind total daily energy expenditure from BMR and activity level.
- Protein Intake CalculatorSet daily protein grams from body weight and training goal.
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Reviews & Ratings
See what others think about this tool, then leave your own rating to help improve CalculioHub.
4.8
out of 5.0
4 reviews
Daniel R.
Feb 28, 2026
Very usable on mobile. Would love a save/export option later, but the math feels solid.
Priya S.
Feb 3, 2026
The FAQ section answered my questions before I even had to search. Smooth dark mode too.
Marcus L.
Jan 19, 2026
Simple inputs, clear outputs. This replaced three bookmarks I used to juggle.
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