Find the daily calorie deficit needed to reach a chosen weekly weight-loss rate.
One pound of body fat is commonly estimated to represent about 3,500 calories. This calculator uses that widely cited approximation to translate a weekly weight-loss goal into a daily calorie deficit target.
Daily Deficit = (Weekly Weight Loss Goal (lb) × 3,500) ÷ 7
Targeting 1 lb/week of weight loss requires a deficit of about 500 calories per day.
This is a general estimate, not medical or nutrition advice. A pace of 1-2 lb/week is commonly considered sustainable; consult a healthcare professional for personalized guidance, especially before pursuing a faster rate.
It subtracts your target daily calorie intake from your maintenance calories (TDEE) to show your daily deficit, then projects weekly/monthly weight loss from it.
A commonly used estimate is about 3,500 calories per pound, though actual fat loss varies by individual metabolism and body composition changes.
No — very large deficits can cause muscle loss, fatigue, and are hard to sustain. A moderate deficit (around 500 calories/day) is generally considered safer for long-term progress.