Calorie Deficit Calculator: How Much to Eat for Safe Weight Loss
Starving yourself doesn't work. Here's how to calculate the right calorie deficit for sustainable weight loss — losing 1-2 lbs per week without destroying your metabolism.
The Problem: Too Aggressive = Rebound
A 2020 study in the American Journal of Clinical Nutrition found that extreme calorie restriction (over 1000 cal/day deficit) led to 65% weight regain within 2 years. Moderate deficits had only 20% regain.Deficit Size vs Long-Term Results
Step-by-Step: Calculate Your Ideal Deficit
Common Mistakes
| Deficit | Weekly Loss | Muscle Loss | Sustainability | Recommended? |
|---|---|---|---|---|
| 250 cal/day | 0.5 lb | Minimal | Very high | For last 5 lbs |
| 500 cal/day | 1 lb | Low | High | Yes — best for most |
| 750 cal/day | 1.5 lb | Moderate | Medium | For 20+ lbs to lose |
| 1000+ cal/day | 2+ lb | High | Low | No — rebound risk |
Try it now: Open the Calorie Tool →
Frequently Asked Questions
How many calories should I eat to lose weight?
Eat 500 calories below your TDEE (Total Daily Energy Expenditure) for 1 lb/week loss. Use our calculator to find your TDEE first, then subtract 500. Never go below 1200 cal/day (women) or 1500 cal/day (men).
Why am I not losing weight in a calorie deficit?
Common reasons: underestimating food intake (weigh your food!), water retention from sodium/carbs, or metabolic adaptation. Give it 2-3 weeks before adjusting. Weight fluctuates 2-5 lbs daily.
Can I lose weight without counting calories?
Yes — focus on protein (0.8g per lb bodyweight), vegetables at every meal, and reducing ultra-processed foods. This naturally creates a 300-500 calorie deficit for most people.