Calorie Deficit Calculator

Calorie Deficit Calculator: Lose Weight Without Guessing

Weight loss comes down to one equation: consume fewer calories than you burn. But “burn fewer” is different for everyone. This calculator first figures out your TDEE (total daily energy expenditure) — the number of calories your body actually burns given your age, size, and activity level — then shows you what deficit to target based on your goal.

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Calorie Deficit Calculator

Find your TDEE and the daily calorie target to reach your weight loss goal.

Maintenance Calories (TDEE)
–
calories to maintain weight
Daily Target
–
calories to reach your goal
Daily Deficit
–
calories below maintenance

The Mifflin-St Jeor equation used here is considered the most accurate BMR formula for most adults. Like any formula, it is an estimate — metabolic rates vary 10-15% between individuals with similar stats. If you are tracking calories for four weeks and not losing weight, the number to question is your TDEE estimate, not the formula. Try reducing by 100-150 calories and reassess.