Calorie Deficit Calculator — Weight Loss Timeline
Calculate a safe calorie deficit for weight loss with timeline projections. See exactly how long it will take to reach your goal weight at different deficit levels (250, 500, 750, 1000 cal/day).
Frequently Asked Questions
How many calories should I cut to lose weight?
A deficit of 500 calories per day leads to about 1 pound of weight loss per week. A 250-calorie deficit is gentler at 0.5 lb/week, while a 1,000-calorie deficit (the maximum recommended) produces about 2 lb/week. This calculator shows timelines for all options so you can choose what's sustainable.
What is a safe rate of weight loss?
Most health organizations recommend losing 1–2 pounds per week (0.5–1 kg). Faster rates increase muscle loss and are harder to sustain. This calculator sets a minimum daily intake of 1,200 calories for women and 1,500 for men to ensure nutritional adequacy.
How long will it take to lose 20 pounds?
At a 500-calorie daily deficit, losing 20 pounds takes approximately 20 weeks (5 months). At a 1,000-calorie deficit, it takes about 10 weeks. Use this calculator with your specific stats for a personalized timeline that accounts for your TDEE.
Put your numbers into action
Track your daily calories and macros effortlessly with Gram's AI food scanner — just snap a photo of your meal.