Showing results for Illinois (IL)
Calculators/Health & Fitness
Calorie Deficit Calculator — Daily Target & Goal Date
Calculate your daily calorie target to lose weight at your desired rate. See your goal date and how long it will take to reach your target weight.
lbs
lbs
cal/day
Daily Calories
1,700 cal
Daily Deficit
500 cal
Goal Date
Dec 9, 2026
Weeks
20.0
How to Use This Calculator
1
Enter your current and goal weight
Be honest; accurate inputs give accurate results. The calculator works with any weight difference.
2
Choose your weekly loss rate
1 lb/week requires a 500 cal/day deficit and is widely considered safe and sustainable. Faster rates risk muscle loss.
3
Enter your TDEE
Use our TDEE Calculator or a rough estimate: multiply body weight in lbs by 14–16 for a sedentary to active lifestyle.
Real-World Examples
Lose 20 lbs at 1 lb/week
Current
180 lbs
Goal
160 lbs
Rate
1 lb/week
TDEE
2,200 cal
Result1,700 cal/day target — goal in ~20 weeks
Standard 500 cal/day deficit. At 2,200 TDEE, a 1,700 cal diet creates the necessary weekly deficit of 3,500 cal.
Aggressive: 2 lbs/week, 40 lbs to Lose
Current
220 lbs
Goal
180 lbs
Rate
2 lbs/week
TDEE
2,800 cal
Result1,800 cal/day — 20 weeks to goal
A 1,000 cal/day deficit is aggressive. Ensure TDEE is high enough that 1,200 cal minimum is not breached.
Frequently Asked Questions
Stay in the loop
Get notified when new calculators and features are added. No spam, ever.