Calories to Lose Weight Calculator
To lose weight, you need to consume fewer calories than you burn — a calorie deficit. Enter your Total Daily Energy Expenditure (TDEE) and your weight loss goal, and this calculator tells you exactly how many calories to eat each day. One pound of fat = 3,500 calories, so a deficit of 500 cal/day produces about 1 lb/week of loss.
How to Use This Calculator
- 1
Enter your TDEE — use our TDEE Calculator if you don't know it.
- 2
Select how much weight you want to lose per week.
- 3
Click Calculate to see your daily calorie target.
Frequently Asked Questions
Total Daily Energy Expenditure (TDEE) is the total calories your body burns in a day, including exercise. It's calculated from your Basal Metabolic Rate (BMR) multiplied by an activity factor.