Calorie Deficit Calculator

Calorie Deficit Calculator

Metric Imperial
Male Female
kg
lbs
cm
ft
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Warning: Target calories are very low. Consult a physician before consuming fewer than 1200 calories daily.

Your daily calorie target to reach your goal is:

2,142
Calories / Day
  • Maintenance (TDEE)
    2,642
    kcal/day
  • Base Metabolic (BMR)
    1,705
    kcal/day
  • Daily Deficit
    -500
    kcal/day
Daily Macros Target
● Protein
160g
● Fats
83g
● Carbs
187g
Suggestion

A Calorie Deficit Calculator is a tool that estimates how many calories a person should consume to lose weight based on their age, gender, height, weight, activity level, and weight-loss goal. It compares estimated daily calorie needs with a selected calorie deficit to provide a suggested daily calorie intake.

How It Is Calculated

The calculator generally follows these steps:

  1. Calculate BMR (Basal Metabolic Rate) — the calories the body needs at rest.
  2. Estimate TDEE (Total Daily Energy Expenditure) by multiplying BMR by an activity factor.
  3. Apply a calorie deficit based on the desired rate of weight loss.

Basic formula:

Daily Calorie Target = TDEE − Calorie Deficit

For example, if your estimated TDEE is 2,400 calories per day and you choose a 500-calorie daily deficit:

2,400 − 500 = 1,900 calories/day

So, the estimated daily calorie target would be 1,900 calories.

A calorie deficit calculator is useful for weight-loss planning, calorie tracking, meal planning, and setting realistic fitness goals. The result is an estimate, and actual calorie needs can vary between individuals.