🛡️ Safe Calorie Deficit Per Day — Free Calculator

A calorie deficit means consuming fewer calories than your body burns. For weight loss, a deficit of 500 kcal/day creates roughly 0.5 kg of fat loss per week. Safe range: 300–750 kcal/day.

TDEE (Total Daily Energy Expenditure) = BMR × Activity Factor. We use the Mifflin-St Jeor formula for BMR as it is the most accurate for most adults.

Keep protein high (1.8–2.2g per kg of bodyweight) to preserve muscle. Adjust fat and carbs based on preference. A common split: 40% protein, 30% carbs, 30% fat.