Calorie Deficit Calculator
Calculate your BMR, TDEE, and daily calorie target for sustainable weight loss. Then turn your numbers into a personalized meal plan.
Fill in your details and click Calculate My Deficit to see your personalized results.
These calculations are estimates based on the Mifflin-St Jeor equation. Individual needs vary based on genetics, hormones, and medical conditions. Always consult a healthcare professional before starting a new diet or exercise program.
Frequently Asked Questions
What is a calorie deficit?
A calorie deficit happens when you consume fewer calories than your body burns in a day. This gap forces your body to pull energy from stored fat, which leads to weight loss over time.
How do I calculate my calorie deficit?
First calculate your BMR (calories burned at rest), then multiply by your activity level to get your TDEE. Subtract your desired daily deficit (usually 300–750 calories) to reach your target intake.
How many calories should I eat to lose weight?
Most adults lose weight safely by eating 300–750 calories below their TDEE. A 500-calorie daily deficit typically produces about 0.5 kg (1 lb) of fat loss per week.
Is a 1,000 calorie deficit safe?
Large deficits can lead to muscle loss, fatigue, and nutrient deficiencies. Most experts recommend a moderate deficit. Very low calorie diets should only be followed under medical supervision.
What is BMR vs TDEE?
BMR (Basal Metabolic Rate) is the energy your body needs to function at complete rest. TDEE (Total Daily Energy Expenditure) includes BMR plus calories burned through movement, exercise, and digestion.
Should I recalculate as I lose weight?
Yes. As your weight drops, your BMR and TDEE decrease too. Recalculate every 4–6 weeks or after losing 3–5 kg to keep your targets accurate and avoid plateaus.
Turn numbers into meals
Now that you know your targets, let our AI build a full week of meals that hit your calories and macros.
Generate Meal Plan