BMR
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Calorie Deficit Calculator
Use our free Calorie Deficit Calculator to estimate daily calories for weight loss based on your age, gender, height, weight, activity level, and goal.
Health Utility
Calorie Deficit Calculator
Target Calories (Moderate Deficit)
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Live Metrics
Maintenance
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Target (-20%)
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100% Secure & Private
Processed locally in your browser. No data is sent to our servers.
How to use
Use this TDEE calculator in three simple steps
Our workflow is designed to be straightforward, allowing you to complete your task in seconds.
01
Enter your body profile
Type in your age, gender, height, and current weight so the calculator can estimate your Basal Metabolic Rate.
02
Select activity level
Pick how active you are day to day, from sedentary to very active, to set your Total Daily Energy Expenditure.
03
Review your targets
See your maintenance calories and a safe daily deficit target, then use those numbers to plan your meals.
BMR Algorithm
Uses validated medical formulas for metabolic base rate.
Activity Scale
Adjust targets based on sedentary to highly active lifestyles.
Safe Deficits
Recommends healthy drop rates to prevent muscle loss.
Private Health Data
Your weight and age parameters never leave your device.
Use cases
Useful for different workflows
Fitness Planning
Calculate calorie deficit targets based on energy usage.
Weight Control
Maintain a steady calorie burn target.
Meal Prep
Determine maximum daily portions to ensure calorie boundaries.
Tool guide
Calorie Deficit Calculator
The Calorie Deficit Calculator is designed to help you estimate exactly how many calories you may need each day to lose weight safely. It works by calculating your Basal Metabolic Rate (BMR) and applying a daily activity multiplier to find your maintenance calories.
Once your maintenance calories are determined, the tool applies a safe, moderate calorie deficit to provide you with a practical daily target. This makes meal planning and macro tracking significantly easier and more effective.
Why Use the Calorie Deficit Calculator?
- Quickly determine your Basal Metabolic Rate (BMR).
- Find your Total Daily Energy Expenditure (TDEE).
- Get a clear, actionable daily calorie goal for weight loss.
- Mobile-friendly for checking on the go or at the gym.
How the deficit is calculated
The calculator starts with the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), the calories your body burns at rest:
Men:BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Women:BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Your BMR is then multiplied by an activity factor to get your maintenance calories (TDEE). Subtracting a daily deficit from that number gives your weight-loss target. Because roughly 3,500 calories equal about one pound of fat, a 500-calorie daily deficit adds up to about one pound of loss per week.
Example deficit plans
These examples assume maintenance calories of about 2,400 per day. Adjust to your own maintenance number from the calculator for a personal target.
| Goal | Daily deficit | Daily target | Weekly loss |
|---|---|---|---|
| Gentle | 250 kcal | 2,150 kcal | ~0.5 lb |
| Moderate | 500 kcal | 1,900 kcal | ~1 lb |
| Aggressive | 750 kcal | 1,650 kcal | ~1.5 lb |
A moderate 300 to 500 calorie deficit is the most sustainable for most people. Avoid dropping below roughly 1,200 calories a day for women or 1,500 for men without medical guidance. This tool provides estimates for general information and is not medical or nutritional advice.
FAQ
Frequently asked questions
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your body burns in a day. It is the fundamental requirement for weight loss.
How much calorie deficit is safe for weight loss?
A safe and sustainable calorie deficit is usually between 300 to 500 calories per day, which generally leads to a weight loss of 0.5 to 1 lb per week.
Is this calorie deficit calculator accurate?
This calculator uses the widely-accepted Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and applies an activity multiplier. While highly accurate for estimates, individual metabolism can vary.
Can I use this calculator for weight gain?
Yes! Your maintenance calories are calculated first. To gain weight safely, you can simply add 300 to 500 calories to your maintenance number instead of subtracting.
How often should I recalculate my calories?
It's best to recalculate your calories every 2 to 4 weeks, or whenever you lose a significant amount of weight (e.g., 5-10 lbs), as your maintenance calories will decrease.
Are the details I enter kept private?
Yes. Your age, height, weight, and activity level are used only in your browser to run the math. Nothing is uploaded or saved.
From our blog
Calorie Deficit Calculator for Steady Weight Loss
Read the full guide behind the Calorie Deficit Calculator and get the most out of it.
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