Enter your details
Choose metric or imperial units, then enter your age, height, weight and the formula sex.
Calorie Deficit Calculator
Estimate your maintenance calories and daily targets for steady weight loss.
Free
No sign-up
Runs in your browser
Uses the Mifflin-St Jeor equation. Your details stay in your browser and are not saved.
–Resting calories (BMR)
–Maintenance calories (TDEE)
| Goal | Eat about | Note |
|---|
Results update as you type
This is an estimate, not medical advice. Pregnancy, medical conditions and some medicines change your needs; speak to a doctor or dietitian before a large deficit.
Want context for your weight? Use the BMI Calculator.Common uses
- Set a realistic daily calorie goal
- Find your maintenance calories after losing weight
- Compare slow and faster weight-loss plans
How it works
How to use Calorie Deficit Calculator
Pick your activity level
Choose the option that best matches a typical week, including work and exercise.
Read your targets
See your resting and maintenance calories and daily intakes for different rates of weight loss.
FAQ
Good to know
How do I use Calorie Deficit Calculator?
1. Enter your details: Choose metric or imperial units, then enter your age, height, weight and the formula sex. 2. Pick your activity level: Choose the option that best matches a typical week, including work and exercise. 3. Read your targets: See your resting and maintenance calories and daily intakes for different rates of weight loss.
How accurate is this?
The Mifflin-St Jeor equation is one of the most reliable formulas, but real needs can differ by 10% or more. Track your weight for a few weeks and adjust.
How big should my deficit be?
Losing about 0.5 kg (1 lb) a week is a common, sustainable target. Intakes below about 1200 kcal for women or 1500 kcal for men are flagged.
Is my data stored?
No. Everything is calculated in your browser and nothing is saved or sent.
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