Calorie Deficit Calculator for Weight Loss

Discover how much weight is realistic for you to lose and the calories needed to achieve that weight loss. Enter your body details and goal weight to get personalized daily calorie targets and timeline estimates.

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Understanding Calorie Deficits

A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored energy (fat and some muscle) to meet its energy needs, resulting in weight loss.

The old “3,500 calories = 1 pound” rule is oversimplified. Our calculator uses more sophisticated models that account for:

  • Metabolic adaptation as you lose weight
  • Changes in body composition (fat vs. muscle loss)
  • Variations in water retention and glycogen stores
  • Individual differences in metabolism

This approach provides more realistic timelines and helps set achievable expectations for your weight loss journey.