Free Calorie Deficit Calculator
Enter your details below to calculate your personalized calorie deficit and start losing weight at a pace that works for you.
Your details
Activity level
Deficit goal
Disclaimer : This calculator is for informational purposes only and is not a substitute for professional medical or nutritional advice.
Always consult a qualified healthcare provider before making changes to your diet.
How the Calculator Works
Our calculator uses the Mifflin-St Jeor equation, the most accurate formula available for estimating your Basal Metabolic Rate (BMR) — the number of calories your body burns at complete rest. It then factors in your activity level to calculate your Total Daily Energy Expenditure (TDEE), which is your true maintenance calorie number.
From there, it applies your chosen deficit to give you a daily calorie target:
• Mild deficit (250 kcal/day) - lose around 0.25 kg per week, ideal for those close to their goal weight or who want a sustainable, low-pressure approach
• Moderate deficit (500 kcal/day) - lose around 0.5 kg per week, the most commonly recommended target and a great balance between results and sustainability
• Aggressive deficit (750 kcal/day) - lose around 0.75 kg per week, suitable for those who want faster results while still staying within safe limits
Calorie Deficit Calculator:
The Easiest Way to Start Losing Weight
If you've ever wondered why some people seem to lose weight effortlessly while others struggle despite eating "healthy," the answer often comes down to one thing — calories. Specifically, whether you're eating fewer calories than your body burns. That's the concept of a calorie deficit, and it's the foundation of almost every successful weight loss journey.
Our free calorie deficit calculator takes the guesswork out of the equation. In seconds, it tells you exactly how many calories you need to eat each day to start losing weight at a pace that works for you.
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What Is a Calorie Deficit?
When your calorie intake falls below that total, your body turns to stored fat for energy. Over time, this leads to weight loss. It really is that simple — though getting the numbers right is where most people stumble.