Estimate how many calories to cut per day to meet your weight loss goal. This simple tool considers your gender, age, activity level, and timeline for safe, sustainable results.
What is a calorie deficit? A calorie deficit means you consume fewer calories than your body burns, which forces it to use stored fat for energy and results in weight loss.
How many calories do I need to burn 1 lb? About 3,500 calories equals 1 lb of fat. To lose 1 lb per week, you'd need a 500-calorie daily deficit.
Is a 1,000 calorie deficit safe? For many people, a 1,000 calorie daily deficit is aggressive. Most experts recommend a 500–750 calorie deficit for sustainable weight loss.
Does muscle mass affect calorie needs? Yes. More muscle means higher daily calorie burn (BMR). Staying active and strength training supports long-term weight loss.
What is a safe weekly weight loss goal? 1–2 lbs per week is considered safe by most health professionals.