Calorie Deficit Calculator
Calculate how many calories to eat per day to reach your weight goal. Based on your TDEE with a safe calorie deficit.
Files processed in your browser — never uploaded to our serversBMI is a screening tool, not a diagnostic measure. Consult a healthcare professional for medical advice.
Frequently Asked Questions
Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, accounting for your basal metabolic rate (BMR) and physical activity. It tells you how many calories you need to maintain your current weight.
Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest to maintain basic functions like breathing, circulation, and cell production. It represents about 60–75% of your TDEE.
A safe calorie deficit is 250–500 calories below your TDEE per day, resulting in approximately 0.25–0.5 kg (0.5–1 lb) of weight loss per week. Avoid deficits larger than 1,000 calories without medical supervision.
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating BMR without laboratory measurements: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 (male) or −161 (female).