Calorie Deficit Calculator
Calculate your daily calories for sustainable weight loss
Male
Female
Sedentary (Office job, no exercise)
Lightly Active (1-2 days/week)
Moderately Active (3-5 days/week)
Very Active (6-7 days/week)
Extra Active (Physical job + training)
Maintenance
Mild Weight Loss (0.25 kg/week)
Weight Loss (0.5 kg/week)
Extreme Weight Loss (1 kg/week)
Your Maintenance Calories (TDEE):
0
Your Daily Calorie Target:
0
⚠️ Warning: This calorie target is very low. Consult a professional before starting a diet under 1,200 (women) or 1,500 (men) calories.
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 the body to use stored energy (fat) to make up the difference, leading to weight loss. It is the fundamental principle behind every successful diet plan.
How to Use This Calculator
To get an accurate result, follow these three steps:
- Basal Metabolic Rate (BMR): The calculator first uses the Mifflin-St Jeor equation to find your BMR, which is the energy your body needs just to stay alive at rest.
- Total Daily Energy Expenditure (TDEE): We multiply your BMR by your activity level to see how many calories you burn during daily tasks and exercise.
- The Deficit: We subtract calories based on your chosen goal. For example, a 500-calorie daily deficit typically results in roughly 0.5kg of weight loss per week.
Calculated Example
Consider a 35-year-old male, 180cm tall, weighing 90kg, with a moderately active lifestyle:
- BMR: ~1,880 kcal
- Maintenance (TDEE): ~2,914 kcal
- Weight Loss Target: ~2,414 kcal (500 calorie deficit)
| Goal | Deficit | Weekly Result |
|---|---|---|
| Maintenance | 0 kcal | Stay at current weight |
| Mild Weight Loss | 250 kcal | ~0.25 kg loss |
| Standard Weight Loss | 500 kcal | ~0.50 kg loss |
| Extreme Weight Loss | 1000 kcal | ~1.00 kg loss |
Safe Weight Loss Limits
While it may be tempting to cut calories drastically, most health experts recommend losing no more than 0.5kg to 1kg per week. Losing weight too quickly can lead to muscle loss, nutrient deficiencies, and a slowed metabolism.