What Daily Calorie Deficit Reaches Your Goal Weight

To lose 30 lb in 12 weeks you need a daily deficit of about 1,250 calories, which means eating roughly 1,150 calories a day if your maintenance is 2,400. That deficit is larger than most people can sustain safely, so a longer timeline or a smaller goal is usually smarter. We use the standard 3,500-calorie-per-pound estimate and your Mifflin-St Jeor maintenance calories.