Calorie Deficit Calculator
Estimate your daily calorie target for weight loss. We use the Mifflin–St Jeor equations for BMR (men: 10×weight + 6.25×height − 5×age + 5; women: same but −161), then multiply by an activity factor for TDEE and subtract your chosen deficit.
FAQ
- What is BMR?
- Basal metabolic rate — calories your body uses at rest. We use the Mifflin–St Jeor equation.
- What is TDEE?
- Total daily energy expenditure — BMR times an activity factor. It’s your maintenance calories.
- How big should my deficit be?
- 500 cal/day is often suggested for about 1 lb (0.45 kg) loss per week. Don’t go too low; 1200–1500 minimum for most adults is a common guideline.
- Why weight and height in metric?
- The equations use kg and cm. Convert: lb ÷ 2.205 = kg; inches × 2.54 = cm.
Calorie Deficit for Weight Loss
To lose weight you typically eat below your total daily energy expenditure (TDEE). TDEE is often estimated from basal metabolic rate (BMR) times an activity factor. The Mifflin–St Jeor BMR formula is: for men, 10×weight(kg) + 6.25×height(cm) − 5×age + 5; for women, the same but −161. Multiply BMR by 1.2 for sedentary up to about 1.9 for very active to get TDEE.
Your calorie target is TDEE minus a deficit. A 500-calorie daily deficit is commonly used for roughly one pound of fat loss per week. Health calculators like this one are for guidance only; individual metabolism and adherence vary. Don’t drop below safe minimums (often 1200–1500 cal for adults) without medical input.
Combine a moderate deficit with enough protein and resistance training to preserve muscle. For personalized plans, consider a dietitian or doctor.
Also try our Protein Intake Calculator or Water Intake Calculator.
People Also Ask
- What calorie deficit for 1 pound per week weight loss?
- What is BMR and how is it calculated?
- How big should my calorie deficit be?
- Why use metric for weight and height in calorie calculators?
Last updated: February 2026