Once you know your TDEE, this tool converts it into a daily calorie target by applying a deficit, surplus, or maintenance goal.
Sample input: Your TDEE (calories/day): 2500, Goal delta (negative = deficit, positive = surplus): -500
Daily calorie target: 2000 (Weight-loss target)
Aim for about 2000 calories per day — a deficit of 500 calories per day, supporting gradual weight loss.
Enter your TDEE (total daily energy expenditure) and a goal delta. A negative delta creates a deficit for weight loss; a positive delta creates a surplus for weight gain; zero maintains your weight.
The CDC recommends a moderate deficit of about 500 calories per day, which leads to roughly 0.45 kg (1 lb) of weight loss per week. Larger deficits are harder to sustain and can cost lean muscle.
This tool will not recommend below 1200 calories per day, a common clinical floor for adults. Very low calorie diets should only be done under medical supervision.
The rule of thumb that about 3500 calories equals one pound of body fat (Wishnofsky, 1958) is a simplification. It is useful for setting starting targets, but real results vary, so adjust based on tracked progress.