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Calorie Deficit Calculator

Enter your details to find your daily calorie target and lose weight at a pace that works for you.

Daily Calorie Target

Weight loss pace
Daily calorie target
— kcal
Moderate pace
—
Maintenance (TDEE)
—
kcal / day
Daily deficit
—
kcal / day
Weekly loss
—
lb / week

Suggested macro breakdown

Protein
— g
Carbs
— g
Fat
— g

Weight milestones

⚠ Your target drops below 1,200 kcal/day for women or 1,500 kcal/day for men. Very low intakes can affect energy and muscle mass. Consider a gentler pace or consult a healthcare provider.

BMR calculated using the Mifflin–St Jeor equation. TDEE = BMR × activity multiplier. Macros split: 30% protein · 40% carbs · 30% fat.

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What is a calorie deficit?

A calorie deficit means eating fewer calories than your body burns in a day. Your body then draws on stored fat for energy, resulting in weight loss over time. A deficit of 500 calories per day typically produces around 1 pound (0.45 kg) of fat loss per week.

This calculator uses the Mifflin–St Jeor equation to estimate your Basal Metabolic Rate (BMR), then multiplies it by an activity factor to find your Total Daily Energy Expenditure (TDEE). Your calorie target is your TDEE minus the deficit for your chosen pace.

Very large deficits can cause muscle loss, fatigue, and nutritional deficiencies. Most experts recommend a deficit no greater than 500–750 kcal/day for sustainable results.