Calorie Deficit & TDEE Calculator
Calculate your daily energy expenditure and weight loss targets.
*Note: It is generally not recommended to consume fewer than 1,200 (women) or 1,500 (men) calories per day without medical supervision.
What is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns to maintain its current weight. This forces your body to use stored energy (primarily body fat) to make up the difference. Understanding your deficit is the fundamental cornerstone of weight loss science.
How This Calculator Works
Our tool uses the Mifflin-St Jeor Equation, currently recognized as the most accurate formula for calculating Basal Metabolic Rate (BMR). We take your BMR and multiply it by your activity level to find your Total Daily Energy Expenditure (TDEE). From there, we subtract standard caloric values to help you hit specific weight loss goals.
The Math Behind the Deficit
To lose approximately 1 pound (0.45 kg) of fat per week, a total deficit of 3,500 calories is required over seven days. This averages out to a 500-calorie daily deficit. For a more aggressive 2-pound loss per week, a 1,000-calorie daily deficit is required.
Real-World Example
Consider a 35-year-old male who weighs 90kg, is 180cm tall, and works a sedentary office job. His BMR would be approximately 1,880 calories. Because he is sedentary, his TDEE would be roughly 2,256 calories. To lose weight safely, he should aim for about 1,756 calories per day (a 500-calorie deficit).
Tips for Maintaining a Calorie Deficit
- Focus on Protein: High protein intake helps preserve muscle mass and keeps you feeling full longer.
- Volumize with Vegetables: Fill half your plate with low-calorie greens to increase meal volume without adding many calories.
- Track Your Intake: Use apps to log your food, as humans are notoriously bad at estimating calorie counts by eye.
- Don't Forget NEAT: Non-Exercise Activity Thermogenesis (like walking, cleaning, or fidgeting) can account for hundreds of calories burned daily.