This calorie deficit reference table shows the daily calories to eat for a range of maintenance calories (tdee) values, assuming a daily calorie deficit of 500 kcal. Every figure is computed with the same engine that powers our Calorie Deficit Calculator, so the numbers are exact.
| Maintenance calories (TDEE) | Daily calories to eat | Estimated weekly weight loss | Estimated monthly weight loss |
|---|---|---|---|
| 800 kcal | 300 | 0.45 | 1.95 |
| 1,300 kcal | 800 | 0.45 | 1.95 |
| 1,900 kcal | 1,400 | 0.45 | 1.95 |
| 2,500 kcal | 2,000 | 0.45 | 1.95 |
| 3,800 kcal | 3,300 | 0.45 | 1.95 |
| 5,000 kcal | 4,500 | 0.45 | 1.95 |
| 7,500 kcal | 7,000 | 0.45 | 1.95 |
| 13,000 kcal | 12,500 | 0.45 | 1.95 |
| 18,000 kcal | 17,500 | 0.45 | 1.95 |
| 25,000 kcal | 24,500 | 0.45 | 1.95 |
How to use this table
Find the row closest to your maintenance calories (tdee) and read across to the daily calories to eat. For a value between two rows, the real figure sits between them — or enter your exact numbers in the Calorie Deficit Calculator for a precise answer.
Need a value that is not in the table? — the Calorie Deficit Calculator does it instantly, for free, with the formula and a worked example built in.
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