Calorie Deficit Calculator

Find a calorie target for steady fat loss.

How it’s calculated

Maintenance calories come from Mifflin–St Jeor × activity, then a fixed deficit is subtracted for your chosen pace.

Target = TDEE − 275 (gentle), 550 (moderate), or 825 (faster) kcal/day, roughly 0.25–0.75 kg/week (1 kg fat ≈ 7,700 kcal).

Source: Mifflin–St Jeor (1990); energy-balance principles.

Continue exploring

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Estimate daily energy needs.

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Distribute a daily target across meals.

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Plan high, normal and low carb days.