Calorie Deficit Calculator
Calculate your daily calorie target for safe, science-backed fat loss using BMR, TDEE and your chosen deficit level.
Your Profile
We use the Mifflin-St Jeor equation for accurate BMR.
Enter your age, gender, height, weight and activity level to see your calorie deficit.
What your result means
This shows a calorie target below your TDEE for gradual, sustainable fat loss.
Good to know
Very low intakes can backfire; a doctor-guided plan is safer with medical conditions.
A number is a starting point, not a plan. Discuss your result with a doctor
Find the ideal calorie target for healthy and sustainable fat loss. Get personalized deficit recommendations based on your body and activity.
How this is calculated
Step 1: BMR (Mifflin-St Jeor):
Male: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5
Female: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161
Step 2: TDEE: TDEE = BMR × activity factor (1.2–1.9)
Step 3: Deficit: Mild −300, Moderate −500, Aggressive −700 kcal/day
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Need a personalized plan?
Your calculator result is a starting point. Get a doctor-guided plan tailored to your medical history.
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