What is a calorie deficit?
A calorie deficit means eating fewer calories than your body burns, so it uses stored energy and you lose weight over time.
Quick facts
| Formula | TDEE minus calories eaten |
|---|---|
| Result | Weight loss over time |
| Old rule | 3,500 cal per pound; it overestimates loss over time |
Calorie deficit calculator
Enter your goal weight and pace.
Try a sample:
What does it mean?
Weight loss slows as you go, because a smaller body burns less. That's why the old "3,500 calories per pound" rule overestimates results, as research by Kevin Hall showed.
A moderate deficit is easier to keep up. The calorie deficit calculator gives a realistic date for your goal.
How does it show up when you order food?
A deficit doesn't rule out takeout. It just means picking meals that fit what you have left for the day, like a 260-calorie Dairy Queen Grilled Chicken Salad Bowl.