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Free calorie deficit calculator. Calculate the calorie deficit needed for your weight loss goals based on TDEE.
The calorie deficit calculator turns a weight-loss goal into a daily calorie target by subtracting a deficit from your TDEE. It also estimates how many weeks the goal will take and suggests a basic macronutrient split.
People pursuing a structured weight-loss plan rather than guesswork, coaches setting client targets, and anyone preparing for a specific date — a wedding, a competition, a vacation. It is also useful when transitioning out of a maintenance phase.
It avoids the two common deficit mistakes: too small, which produces no progress, and too large, which is unsustainable and can cost muscle mass and energy. It also gives a realistic timeline so expectations match the math.
It answers questions like "What daily calorie target should I eat to lose one pound per week?", "How long will it take to lose 20 pounds at a moderate deficit?", and "What macro split should accompany my deficit?"