Calorie Deficit Calculator
The daily calorie target that gets you to your goal — sustainably, on a plant-forward plate.
Your details
How this is calculated
Deficit math: 1 lb of fat ≈ 3,500 kcal. Weekly deficit = target lb/week × 3,500. Daily deficit = weekly ÷ 7. Target = TDEE − daily deficit.
Plant-based angle: whole plant foods average about half the calorie density of processed or animal-heavy meals, so you can eat more volume at the same calorie target — a big lever for hunger management during a cut.
Frequently asked
How big should my calorie deficit be?+
A 15–25% deficit off TDEE is the sustainable sweet spot — big enough to lose ~0.5–1% of body weight per week, small enough to preserve lean mass and keep hunger manageable.
How many calories is 1 lb of fat?+
Roughly 3,500 kcal. That's the classic figure — losing 1 lb per week requires an average daily deficit of 500 kcal. Real-world fat loss is messier than the math (glycogen, water, adaptation), so track weekly averages, not daily readings.
Why does the calculator floor at 1,200 kcal?+
Eating under 1,200 kcal usually forces the body to shed lean muscle and downregulate thyroid output — the opposite of what a sustainable cut should do. If your calculated target lands there, aim for slower loss or add activity.
Can I lose weight on a plant-based diet?+
Yes — plant diets are naturally lower in calorie density (fiber and water take up volume without calories), which makes deficits easier to maintain. Prioritize legumes, whole grains, greens, and a small daily serving of nuts or seeds for satiety.
Related tools
References
- Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826–837.
- Mifflin MD, St Jeor ST, Hill LA, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–247.
- U.S. Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2020–2025.
Educational estimates only, not medical advice. Individual needs vary — consult a physician or registered dietitian.