Calorie Deficit Projection
Project your cumulative calorie deficit and expected weight change over weeks based on your TDEE and daily calorie intake. Includes a week-by-week chart.
How to use this tool
- Enter daily calorie needs (tdee), daily calorie intake and projection weeks in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your weekly deficit and the full breakdown beneath it.
Tracking your cumulative calorie deficit over time helps you see whether you are on track for your weight-loss goal. The 3,500 kcal per pound rule gives a rough projection of expected weight change.
Metabolic adaptation, water retention and individual variation mean actual results will differ. Not medical advice.
Frequently asked questions
- What is TDEE?
- Total Daily Energy Expenditure — the total calories you burn per day including exercise and daily activity. Use a TDEE calculator if you don't know your number.
- Can I also project a surplus (muscle gain)?
- Yes — enter an intake higher than your TDEE. The deficit will be negative, representing a surplus, and weight change will be positive.