Calorie Deficit Calculator

This answers the deadline question: you know your current weight, your goal weight and how many weeks you have, so what daily deficit does that actually require? Enter those three figures plus the calories that hold your weight steady, and you get the deficit needed, the daily intake it leaves you with, and the resulting loss per week as both pounds and a share of body weight. The pace is checked against the usual 1 to 2 pounds a week, and a plan that would push intake under 1,200 calories or below zero is called out rather than quietly reported. The arithmetic uses the familiar 3,500 calories per pound approximation, which ignores the way maintenance calories drift down as weight comes off, so a long deadline will read a little optimistically.