How big should my calorie deficit be?

A deficit of 250 to 750 calories per day (about 0.5 to 1.5 lb per week) is sustainable for most people. Avoid dropping below about 1,200 calories a day without medical supervision.

Calorie deficit

Calorie deficit calculator

Q: What is a calorie deficit?

A calorie deficit means eating fewer calories than your body burns (your maintenance or TDEE). About 3,500 calories equals a pound of fat, so a 500-calorie daily deficit loses roughly 1 pound per week.

See the daily calorie target and deficit to reach your goal weight at a safe, steady pace.

Embed this calculator on your site — free

Copy the code below to embed any LensNutra calculator on your blog or website. It's free, responsive, and stays up to date automatically.

<iframe src="https://lensnutra.com/embed/calorie-deficit" width="100%" height="640" style="border:0;max-width:560px" title="LensNutra calorie-deficit" loading="lazy"></iframe>
<script>window.addEventListener("message",function(e){if(e.data&&e.data.lensnutraEmbedHeight){var f=document.querySelector('iframe[src="https://lensnutra.com/embed/calorie-deficit"]');if(f)f.style.height=e.data.lensnutraEmbedHeight+"px"}});</script>

What is a calorie deficit?

A calorie deficit means eating less than you burn. Since about 3,500 calories equals a pound of fat, a 500-calorie daily deficit loses roughly a pound a week. How many calories to lose weight.

Losing weight safely

A deficit of 250–750 calories a day suits most people. Bigger deficits are hard to sustain and cost muscle. Keep protein high, strength-train, and don't drop below about 1,200 calories a day without medical supervision.

4.9 · Loved by 500,000+ people

Claim your 3-day free trial

Start scanning your meals in seconds. No ads, cancel anytime.

Download on the App Store GET IT ON Google Play