Calorie Deficit Calculator
NEWCalculate your daily calorie deficit for weight loss. Uses Mifflin-St Jeor BMR formula with TDEE and macro breakdown.
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How to use
- 1Enter: gender,age,height(cm),weight(kg),activity,loss(kg/wk)
- 2Activity: sedentary / light / moderate / active / very active
- 3Loss: 0.1–1.5 kg/week (default 0.5)
- 4Get TDEE, calorie target & macro breakdown
Frequently Asked Questions — Calorie Deficit Calculator
What is a calorie deficit?+
A calorie deficit is when you consume fewer calories than your body burns. A 3,500 kcal deficit roughly equals 0.5 kg of fat lost.
How large should my calorie deficit be?+
A deficit of 300–500 kcal/day (0.3–0.5 kg/week) is sustainable. Aggressive deficits (1000+ kcal) risk muscle loss and nutrient deficiency.
What is TDEE?+
Total Daily Energy Expenditure — the total calories your body burns in a day including activity. Eating TDEE maintains weight; eating below it causes loss.