Weight Loss Calorie Calculator
This free weight loss calorie calculator estimates the daily calorie deficit and target intake you need to reach a goal weight. Enter your maintenance calories (TDEE), current weight, target weight, and a weekly pace, and get your daily target calories, an estimated goal date, and a 4-week milestone projection. Metric and imperial units are supported, and everything runs in your browser.
How the Deficit Is Calculated
A calorie deficit means eating below your maintenance calories. The calculator converts your chosen weekly pace into a daily deficit, subtracts it from TDEE, and estimates weeks to goal from the gap between current and target weight. The goal date is that number of weeks added to today.
Choosing a Sustainable Pace
A moderate pace is usually easier to sustain and preserves more lean mass. If the calculator warns that your target calories are very low, slow the pace instead of pushing intake down further. Judge progress by the weekly average of your body weight over 2 to 3 weeks, not by daily fluctuations.
If weight loss stalls, adjust intake or activity in small steps — typically 100 to 200 calories — and reassess after another 2 to 3 weeks. Calorie deficit planning is an estimate, not medical advice; if you have medical conditions, consult a qualified professional first.