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Calculate your target daily calories and weekly weight loss based on your calorie deficit.
This calculator provides estimates only and is not medical advice. Results can vary based on individual health, lifestyle, medication, cycle regularity, and other factors. Consult a qualified healthcare professional for medical guidance.
Target = Maintenance - Deficit. 1 lb fat ≈ 3,500 calories. Weekly loss = (Deficit × 7) / 3,500.
Result: Target: 2,000 cal, Weekly loss: 1 lb
A deficit of 300-500 calories per day is safe and sustainable for most people.
Losing more than 1-2 lbs per week can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.
Yes, but combining diet and exercise is more effective and sustainable than relying on exercise alone for creating a calorie deficit.
Extreme deficits can cause muscle loss, metabolic adaptation, hormonal imbalances, and increased risk of nutrient deficiencies over extended periods.
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