Calculate exact daily calories to lose 1-2 pounds per week. Free calorie deficit calculator based on your TDEE. No signup required.
Weight loss is a numbers problem: eat fewer calories than you burn. 3,500 calories equals 1 pound of fat. Eat 500 fewer calories per day and lose 1 pound per week. This calculator finds your TDEE (total daily energy expenditure) based on your stats and activity level — then calculates your exact deficit target for your desired weekly loss rate.
Recommended ranges: 500 calories per day deficit = 1 lb per week loss, sustainable with minimal muscle loss. 750 per day = 1.5 lb per week. 1,000 per day = 2 lb per week — maximum recommended without medical supervision. Never go below 1,200 calories per day for women or 1,500 per day for men — risks nutritional deficiency and metabolic adaptation.
Metabolic adaptation: as you lose weight your TDEE decreases because you are smaller. A 200-lb person burns more calories than a 170-lb version of themselves. Recalculate your TDEE every 10-15 lbs lost and adjust calorie target. This is why eating the same and not losing weight anymore happens.
Calculate your TDEE and subtract 500-1000 for weight loss. Average TDEE for 35-year-old moderately active 160 lb woman: 2,000 calories. At 500 deficit: 1,500 calories per day to lose 1 lb per week. Track 2-3 weeks and adjust based on actual results.
1,200 calories is the minimum recommended for women. For most active women 1,200-1,400 creates a significant deficit. However very low calorie diets slow metabolism, cause muscle loss, and are difficult to sustain. 1,400-1,600 calories with exercise is often more effective long-term.
Common reasons: TDEE is lower than you think due to sedentary versus moderately active classification, inaccurate food logging since most people underestimate by 20-40%, metabolic adaptation from previous dieting, water retention masking fat loss, or medical conditions like hypothyroidism. Weigh and measure food for 2 weeks for accuracy.
Yes — every FreeFixo tool, including the How Many Calories to Lose Weight — Free Calorie Deficit Calculator, is 100% free with no paywall, no premium tier, and no usage limits. You do not need to create an account, enter a credit card, or share an email.
The How Many Calories to Lose Weight — Free Calorie Deficit Calculator uses the same formulas, rates, and reference data that financial planners, professionals, and government sources publish. Results are estimates intended for planning and education — for situations involving large sums or legal consequences, confirm with a qualified professional before acting.
No signup is ever required. The How Many Calories to Lose Weight — Free Calorie Deficit Calculator runs entirely in your browser — your inputs are never sent to a server, and we do not store, track, or share your data. Open it, get your answer, close the tab.