Which target should I pick?

That depends on your goals, timeline, and how sustainable a given deficit or surplus feels for you day to day — a milder pace is generally easier to maintain over months.

Does this account for muscle gain or loss specifically?

No — it only estimates calorie balance. Protein intake and resistance training, not calories alone, primarily determine how much of a change comes from muscle versus fat.

Is the '3,500 calories = 1 pound' rule accurate?

It's a useful rough guide, not an exact law — it comes from a 1958 estimate and doesn't account for the body's energy needs shifting as you lose or gain weight. Real-world results are usually slower than the simple math suggests.

Why do the targets use round numbers like 250 and 500?

They're deliberately simple, commonly used steps rather than a precisely derived figure — any consistent deficit or surplus moves you in the right direction, and round numbers are easier to plan meals around.

All tools

Health & Fitness

TDEE Calculator

Total daily energy expenditure with cut and bulk targets.

🔒 Runs entirely in your browser — nothing here is ever uploaded

About the TDEE Calculator

Takes a known or estimated TDEE (total daily energy expenditure) and translates it into practical calorie targets for cutting, maintaining, or bulking, using commonly cited calorie deficits and surpluses.

How to use it

Enter your TDEE — use the result from the Calorie Calculator, or your own estimate.
Read the five calorie targets in the result panel, from aggressive cut to aggressive bulk.
Pick the target that matches your goal and how sustainable that pace feels for you.

Formula

Aggressive cut = TDEE − 500 · Mild cut = TDEE − 250 · Maintain = TDEE
Mild bulk = TDEE + 250 · Aggressive bulk = TDEE + 500

The ±500 kcal/day step traces back to Max Wishnofsky's 1958 estimate that roughly 3,500 kcal corresponds to one pound of body fat (500 × 7 days ≈ 3,500). Modern research shows this rule overstates real-world results, since the body adapts its energy needs as weight changes — treat it as a starting point, not a precise predictor.

Worked example

A TDEE of 2,400 calories gives cutting targets of 1,900–2,150 and bulking targets of 2,650–2,900, depending on how aggressive the goal is.

Recommendations

• A roughly 500-calorie daily deficit is often cited as producing about a pound of fat loss per week — an approximation, not an exact guarantee.
• Aggressive deficits are harder to sustain and can affect energy levels and muscle retention — a milder deficit is often easier to stick with long-term.
• Get your TDEE from the Calorie Calculator first if you don't already have one.

Frequently asked questions

These are commonly used round-number deficits/surpluses that balance a meaningful rate of change against sustainability — there's nothing magic about the exact numbers, and any consistent deficit or surplus works directionally.

Related tools

Calorie Calculator

Macro Calculator

Water Intake Calculator

Sources

Today's Dietitian — Farewell to the 3,500-Calorie Rule (origin and modern critique of the Wishnofsky estimate) — accessed 2026-08-19

Disclaimer

Educational estimate, not medical advice. Consult a qualified clinician before making health decisions.