Calorie Deficit Calculator
Calculate your daily calorie target and deficit for weight loss or gain goals. Based on Mifflin-St Jeor BMR and activity multipliers.
1,668 kcal
BMR
Base metabolic rate
2,585 kcal
TDEE
Total daily energy
2,035 kcal
Daily Target
To lose weight
550 kcal
Daily Deficit
Per day
Timeline & Weekly Impact
Weekly deficit
3,850 kcal
Projected time to goal
~10 weeks
Suggested Macros
150g
Protein
600 kcal
57g
Fat
513 kcal
230g
Carbs
920 kcal
Protein: 2g/kg body weight · Fat: 25% of calories · Carbs: remainder
About the Calorie Deficit Calculator
This calculator uses the Mifflin-St Jeor equation, the most accurate BMR formula for most adults. TDEE (Total Daily Energy Expenditure) is BMR multiplied by an activity factor. A caloric deficit of 7,700 kcal (3,500 kcal per pound) burns approximately 1 kg of fat. A deficit exceeding 500 kcal/day may cause muscle loss — aim for moderate pacing and ensure adequate protein intake (1.6–2.2g/kg). These are estimates; individual metabolism varies.
Private & free — this tool runs entirely in your browser.
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