Your target, and your timeline.
Set a goal weight and a pace, and get the daily calories to hit it plus how long it should take. Built on your maintenance calories, with a safety floor.
Based on about 3,500 calories per pound of fat and a conservative intake floor. This is an estimate, not a medical plan. Aggressive rates suit fewer people. Talk to your healthcare provider before a large deficit.
A deficit you can actually keep.
Weight loss comes down to eating below the calories you burn. The calculator estimates your maintenance level from your stats and activity, then subtracts the deficit needed for the weekly rate you pick.
It uses the rough rule that a pound of fat is about 3,500 calories, so a 500-calorie daily deficit is roughly a pound a week. That rule is an approximation, and your metabolism adapts as you lose, which is why the timeline is an estimate.
The tool will not push intake below a conservative floor, because very low calories are hard to sustain and can cost muscle. For aggressive goals, talk to a healthcare provider, and log your meals in the free calorietrack.ai web app to keep the deficit honest.
Questions, answered.
Keep reading.
- 01Steps to calories calculatorEstimate the calories you burn for any step count, body weight, and walking pace.
- 02Calorie calculatorDaily calories to maintain, lose, or gain weight, from your stats and activity.
- 03Calorie deficit to lose weightThe concept behind the target, explained.
- 04How we check our numbersThe method behind our calorie estimates.
- 01Burning 1,000 calories a day for weight lossBurning 1,000 calories a day through exercise can help create a deficit, but it takes a large amount of activity and you cannot reliably out-train your diet. Combining a modest calorie reduction with regular movement is usually more effective and sustainable than relying on exercise alone.
- 02Cutting 1,000 calories a day for weight lossCutting 1,000 calories a day from your maintenance level is a large deficit that points toward roughly 2 pounds of loss a week using the rough 3,500-calorie-per-pound rule. It can work for some people, but it is aggressive, hard to sustain, and worth discussing with a healthcare provider first.
- 03BMR calculatorYour basal metabolic rate, the calories you burn at complete rest.
- 04Calorie calculatorDaily calories to maintain, lose, or gain weight, from your stats and activity.
- 05Best AI calorie tracker · 2026Top 5 ranked with star scores. Updated quarterly.
- 06Cal AI alternativesFree-forever options to Cal AI, compared by accuracy and price.
Make the deficit real.
calorietrack.ai. Snap a meal to track every day against your target. Free on the web, no signup.