Updated June 17, 2026
Find your calorie target
Enter your numbers and get a calorie target based on the Mifflin-St Jeor formula.
A calorie deficit means you consume fewer calories than your Total Daily Energy Expenditure (TDEE). Your body then draws on stored fat to make up the difference, which is why a sustained deficit leads to weight loss. A 500-calorie daily deficit is the most common target, because it produces roughly 1 pound of loss per week without being too aggressive.
How to figure out your calorie deficit
First, find your TDEE: the calories your body burns on a typical day, activity included. Second, decide how large a deficit to run. Third, set your daily intake at TDEE minus that deficit. The calorie deficit calculator handles all three steps at once.
How big should your deficit be?
| Deficit size | Daily calories cut | Weekly loss (approx.) |
|---|---|---|
| Mild | 200-300 | 0.3-0.5 lb |
| Moderate (standard) | 500 | ~1 lb |
| Moderate-aggressive | 750 | ~1.5 lb |
| Aggressive | 1,000 | ~2 lb |
These are general estimates. The actual rate slows as body weight drops, since a lighter body burns fewer calories. A doctor or registered dietitian can help set a safe target if you have relevant health conditions.
Is 1,500 calories still a deficit?
Whether 1,500 calories is a deficit depends entirely on your own TDEE. For a shorter, sedentary woman with a TDEE of 1,600, it is a mild 100-calorie deficit. For a taller, active man with a TDEE of 2,800, it is a 1,300-calorie deficit, which is quite aggressive. The number only means something in relation to your personal TDEE.
What a calorie deficit diet actually looks like
There is no single "calorie deficit diet." Any eating pattern that puts you below your TDEE qualifies. The practical question is whether you can keep it up. Higher protein intakes (around 0.7-1 gram per pound of body weight) help preserve muscle and reduce hunger during a cut. See how much protein per day you need.
What calorie deficit do I need to lose 2 pounds a week?
Two pounds per week requires a 7,000-calorie weekly shortfall, or about 1,000 calories per day. That is only viable if the resulting intake stays above around 1,200 to 1,500 calories. For most people with a moderate TDEE, a 500 to 750 calorie deficit is a more sustainable place to start.
Find your calorie target
Enter your numbers and get a calorie target based on the Mifflin-St Jeor formula.