Calorie Deficit Calculator
Pick how much you want to lose and how fast. This tells you the calories to eat each day and roughly how many weeks it takes.
See GLP-1 programs from $199 a monthThis calculator is for information only and is not medical advice. Results are estimates. Talk to a provider before changing how you eat or starting any medication.
Eat about
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cal daily
Time to reach your goal
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What is a calorie deficit?
A deficit means eating fewer calories than you burn. Each pound of fat holds about 3,500 calories, so a 500-calorie daily deficit is roughly a pound a week. The body is not a perfect calculator, so expect weeks that are faster and slower.
How big should the deficit be?
Between 250 and 750 calories a day for most people. Bigger than that and you lose muscle, feel awful and usually gain it back. Never go under 1,200 calories (women) or 1,500 (men) without a provider.
Why GLP-1 medications make this easier
Semaglutide and tirzepatide turn down hunger, so most people fall into a 500 to 800 calorie deficit without tracking. Our program adds labs drawn at home, a provider on message, and protein targets so the weight you lose is fat.