Calorie deficit calculator.

A calorie deficit calculator first estimates your maintenance calories (TDEE) using the Mifflin-St Jeor equation multiplied by an activity factor. It then subtracts a daily deficit sized to your chosen weekly weight-loss rate - about 3,500 kcal per pound (7,700 kcal per kilogram) of fat, divided across seven days - to give a target daily calorie intake.

Yes. This is a free calorie deficit calculator with no sign-up and no limit on how often you use it. Enter your details and it will calculate your calorie deficit alongside your maintenance calories (TDEE) and a daily target for the rate of loss you pick. Coaches use the same numbers as a starting point with clients and then adjust from real weekly data, rather than treating the estimate as a fixed answer.

A common, sustainable target is a 500 kcal daily deficit, which projects to roughly one pound (about 0.45 kg) of weight loss per week. Faster rates like 0.75 to 1 lb per week need a larger deficit and are harder to hold. The right size depends on your maintenance calories, body size, training, and how aggressive you want the timeline to be.

To lose about one pound a week you need roughly a 500 kcal daily deficit, since one pound of fat stores about 3,500 kcal. Enter your details above to get your maintenance calories, then subtract 500 - the calculator does this for you and shows the target daily intake plus the projected weekly loss for your chosen rate.

It gives a solid, science-based estimate, but every formula is an approximation. The Mifflin-St Jeor equation and the 3,500-kcal-per-pound rule are population averages, so your real maintenance can vary with muscle mass, metabolism, and how much you actually move. Treat the result as a starting point, then adjust based on two to three weeks of real weight trend data.

Yes. Very aggressive deficits can cost you muscle, energy, sleep, and adherence, and they are hard to sustain. Most coaches keep weekly loss to roughly 0.5 to 1 percent of body weight and pair the deficit with adequate protein and resistance training. Slower, steady loss usually holds better than a crash diet that rebounds.

Coaches use it to set a realistic starting target intake and a believable timeline, then review weekly check-in data and adjust. It turns "eat less" into a specific number a client can act on. On a coaching platform you set each client a calorie and macro target once, and their app tracks progress against it automatically.

About 7,700 kcal per kg of body fat, so 1 kg a week needs a deficit of roughly 1,100 kcal per day. For most people that is aggressive and hard to hold - hunger, training quality and muscle retention all suffer. A steadier target is 0.5 kg a week from a 500 to 550 kcal daily deficit, which this calculator sets in one click.

Only if your body burns more than that. 1,500 kcal is a real deficit for someone whose maintenance is 2,000 kcal or above, and it is not a deficit at all for someone smaller or less active who maintains near 1,500. That is why the calculator starts from your own TDEE instead of a one-size number - and why very low intakes are worth running past a professional first.

The equation is the same, but sex changes the arithmetic: the Mifflin-St Jeor formula subtracts 161 kcal for women where it adds 5 for men, so a woman of the same size and activity gets a lower maintenance number and a lower target. Pick your sex in the first field and the calculator handles the rest.

Three steps. First, estimate your maintenance calories, meaning the total your body burns per day at your current activity level; this calculator does that with the Mifflin-St Jeor equation plus an activity multiplier. Second, subtract a sensible amount for weight loss, typically 300 to 500 calories or 15 to 25 percent of maintenance. Third, eat to the resulting number. Your deficit on any given day is simply maintenance minus what you actually ate, so if maintenance is 2,400 and you eat 1,950, you are in a 450-calorie deficit.

Multiply the daily deficit by 7 and divide by roughly 3,500, the conventional calorie content of a pound of body fat. A 465-calorie daily deficit is about 0.93 pounds per week, and 500 per day is about 1 pound per week. Treat it as an estimate rather than a promise: water shifts hide fat loss week to week, and the true rate drifts as your body gets lighter and maintenance falls, which is why recalculating every few weeks keeps the target honest.