Calorie Deficit Calculator
Estimate maintenance calories and a moderate calorie target for gradual fat loss using age, sex, height, weight and activity level.
Daily target estimate
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The calculator uses Mifflin-St Jeor BMR and an activity multiplier.
How a Calorie Deficit Works
A calorie deficit means eating less energy than your estimated daily expenditure. This calculator first estimates BMR, applies an activity multiplier to estimate TDEE, then subtracts the selected percentage.
A smaller deficit is often easier to sustain than an aggressive cut. Actual weight change is affected by water, adherence, metabolic adaptation, training and food tracking accuracy.
Safety note: This calculator is not for pregnancy, teenagers, eating-disorder treatment or people who need medical nutrition therapy. If a target feels too low or causes weakness, dizziness or other symptoms, stop and seek professional guidance.