Calculate how long to reach your goal weight with a safe daily calorie target.
Use this free calorie deficit calculator to find out how long it will take to reach your goal weight. Enter your current weight, goal weight, and daily calorie expenditure (TDEE) to get a personalized plan with safe daily calorie targets and estimated timelines.
A calorie deficit means eating fewer calories than your body burns each day. When you consistently maintain a deficit, your body uses stored fat for energy, leading to weight loss. A deficit of 500 calories per day typically results in about 0.45 kg (1 lb) of weight loss per week.
Most health experts recommend a daily deficit of 250 to 1,000 calories. Women should generally not eat fewer than 1,200 calories per day, and men should not go below 1,500 calories per day without medical supervision. A moderate deficit of 500 calories per day is considered safe and sustainable for most people.
TDEE stands for Total Daily Energy Expenditure — the total number of calories your body burns in a day including basal metabolism, physical activity, and the thermic effect of food. Knowing your TDEE helps you set an accurate calorie target for weight loss.