Calorie deficit and surplus calculator
Enter your TDEE and current weight to see exactly how many calories to eat for a slow, moderate, or aggressive rate of weight loss or gain, each shown side by side so you can pick your trade-off between speed and sustainability.
How is this calculated?
Each rate targets a percentage of your current bodyweight lost or gained per week, converted to a daily calorie adjustment using the standard estimate that one pound of bodyweight is roughly 3,500 calories. That daily number is then subtracted from (or added to) your TDEE to get your target. Real weight change isn't perfectly linear, so treat the result as a starting target and adjust based on your weight trend over a few weeks.
Source for the rate range: Helms ER, Aragon AA, Fitschen PJ. "Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation." Journal of the International Society of Sports Nutrition, 2014. Read the review ↗
Frequently asked questions
How do I find my TDEE to use here?
Use the TDEE calculator first to estimate your daily maintenance calories from your stats and activity level, then plug that number in here.
Which rate should I pick?
Slower is usually easier to sustain and better for keeping muscle while losing fat. A commonly recommended range for people who lift is about 0.5-1% of bodyweight per week, and a study in athletes found the slower of two rates it tested (about 0.7% versus 1.4% per week) preserved lean mass better. 0.75% is a reasonable starting point for many people, but the right pace depends on how much fat you have to lose, how lean you already are, and how you're recovering. If you're under 18, pregnant, underweight, or have a history of disordered eating, work with a doctor or registered dietitian instead of setting a deficit yourself.
Why does this use a percentage of my bodyweight instead of a flat number?
A flat calorie deficit like 500 calories/day means something very different for a 140 lb person than a 240 lb person. Basing the rate on a percentage of your bodyweight scales the pace to your size, which keeps the trade-off between speed and muscle retention more consistent.
Is 3,500 calories really equal to one pound?
It's a widely used estimate, not an exact law of physics. Your actual rate of change will vary with water weight, adherence, and metabolic adaptation, so treat this as a starting point and adjust based on what your weight trend actually shows over a few weeks.