What if I'm not losing weight at my calorie target?

After 2–3 weeks with no progress, reduce your target by 100–200 calories. Also audit your tracking — hidden calories in cooking oils, sauces, and drinks are the most common culprit.

Should I eat back exercise calories?

No — if you selected the correct activity level in TDEE, exercise is already accounted for. Eating back tracked exercise calories typically leads to overeating because fitness trackers overestimate burn by 30–50%.

What's the slowest I should lose weight?

Even 0.25–0.5 lbs/week of loss is valid, especially if you're close to your goal weight or prone to muscle loss. Slower deficits are easier to maintain and produce better body composition outcomes.

Will I lose muscle on a calorie deficit?

You can minimize muscle loss by eating adequate protein (0.7–1 g per lb of bodyweight), continuing resistance training, and keeping your deficit moderate (no more than 500–750 cal/day).

health

Calorie Calculator for Weight Loss

Find exactly how many calories to eat per day to lose weight safely. Set your target rate of loss and see a 12-week projection of your weight loss journey.

Last updated: April 13, 2026

How to Use This Calculator

Enter your sex, age, height, weight, and activity level.
Choose your target rate of weight loss (0.5, 1, or 1.5 lbs per week).
Review your daily calorie target and the 12-week weight projection.
Optionally view the Macro Calculator to split your calories into protein, carbs, and fat.

Real-World Examples

Conservative Weight Loss

45-year-old woman, 5'4", 165 lbs, lightly active. Goal: 0.5 lbs/week.

Result: TDEE ≈ 1,887 kcal. Daily target: 1,637 kcal. 12-week projection: ~6 lbs lost.

Moderate Weight Loss

33-year-old man, 5'11", 220 lbs, moderately active. Goal: 1.5 lbs/week.

Result: TDEE ≈ 2,927 kcal. Daily target: 2,177 kcal. 12-week projection: ~17 lbs lost.

Common Mistakes to Avoid

Choosing too aggressive a rate of loss (2 lbs/week) when TDEE doesn't support it without going below safe minimums.
Not increasing protein intake during a deficit, which accelerates muscle loss.
Treating the 12-week projection as guaranteed — it's a model based on averages, not a promise.
Cutting carbs severely without reducing overall calories, mistaking a low-carb phase for a calorie deficit.

The Formula

Daily calorie target = TDEE − (weekly loss rate × 500). Based on Mifflin-St Jeor BMR × activity multiplier. 1 lb of fat ≈ 3,500 calories, so a 500 cal/day deficit produces ~1 lb/week loss. 12-week projection adjusts for declining BMR as weight decreases.

Learn More

Health

How to Calculate Calorie Deficit for Weight Loss (Step by Step)

Step-by-step: find your TDEE, subtract 500, and track progress.

April 13, 2026 Health

How Many Calories Should I Eat to Lose 1 Pound Per Week?

A 500 cal/day deficit = 1 lb/week. Here's how to make it work.

April 13, 2026

Frequently Asked Questions

The generally accepted safe rate is 0.5–1% of body weight per week, which for most people is 0.5–2 lbs/week. Faster loss increases muscle loss risk and is harder to sustain.