Estimate maintenance calories, daily deficit, and calorie target from a U.S. weekly weight-loss pace.
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Estimated daily calorie target1749 kcal/day
U.S. reference
TDEE
2249 kcal/day
BMR
1451 kcal/day
Average daily deficit
500 kcal/day
This is a static estimate; energy expenditure changes as weight changes, so reassess against your observed trend.
Calculation notes
Understand the Calorie deficit calculator
Estimates resting energy with Mifflin–St Jeor, applies an activity multiplier, then uses about 3,500 kcal per pound to estimate a daily deficit.
Formula and logic
How is a daily calorie deficit calculated for weight loss?
Mifflin–St Jeor BMR is multiplied by an activity factor. The selected U.S. weekly loss pace is converted using about 3,500 kcal per pound, then subtracted from estimated maintenance calories.
Worked example
How many calories should I eat to lose 1 lb per week?
For a 30-year-old woman at 70 kg and 170 cm with a 1.55 activity factor, estimated maintenance is about 2,250 kcal/day. A 1 lb/week plan implies about a 500 kcal daily deficit and a target near 1,750 kcal/day.
How to read the result
How should I adjust a calculated calorie target over time?
Use the target as an initial estimate and adjust from observed trends.
Faster selected loss creates a larger calculated deficit, not a promise of faster real-world loss.
Limits and assumptions
Why can actual weight loss differ from the 3,500-calorie rule?
Energy expenditure adapts over time and food labels have measurement error.
Very low intake, pregnancy, eating disorders, or medical conditions require professional guidance.