12-Week Weight Loss Projection on a 500-Calorie Deficit
A 500-calorie daily deficit maintained for 12 weeks produces approximately 12 pounds of weight loss.
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.
The classic 500-calorie daily deficit is widely recommended — see the week-by-week projected weight loss over a 12-week period.
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.