Calorie Deficit Calculator
Calculate your daily calorie deficit for effective and sustainable weight loss. Determine your optimal calorie intake based on your age, weight, height, activity level, and weight loss goals.
How the calorie deficit calculator works
This calculator estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, multiplies it by your activity level to get your Total Daily Energy Expenditure (TDEE), then subtracts a calorie deficit sized to your chosen weekly weight-loss goal. Since roughly 7,700 calories equal 1 kg of body fat, a 550-calorie daily deficit works out to about 0.5 kg lost per week.
Enter your age, gender, weight, height and activity level below, choose a weekly weight-loss goal between 0.25 kg and 1.5 kg, and the calculator instantly shows your recommended daily calorie intake, BMR, and a comparison across all activity levels.
Step 1: Personal Information
Understanding Calorie Deficit
A calorie deficit occurs when you consume fewer calories than your body expends. A deficit of 500-1000 calories per day typically leads to a weight loss of 0.5-1 kg per week.
Step 2: Activity & Goals
Safe Weight Loss Guidelines
For sustainable weight loss, aim for a deficit of 500-1000 calories per day, leading to 0.5-1 kg weight loss per week. Extreme deficits can be unhealthy and difficult to maintain.
Calorie Deficit Results
Recommended Daily Calorie Intake
Activity Level Comparison
| Activity Level | Daily Calories | Weekly Weight Loss | Description |
|---|
Calorie Breakdown
Calorie Deficit Calculation Formula
TDEE = BMR × Activity Factor
BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor Equation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level factor.
Frequently Asked Questions
What is a calorie deficit?
A calorie deficit is when you eat fewer calories than your body burns in a day (your Total Daily Energy Expenditure, or TDEE). Your body makes up the shortfall by burning stored fat, which results in weight loss over time.
How many calories is 1 kg of fat?
Roughly 7,700 calories equal 1 kg of body fat. So a daily deficit of 550 calories works out to about 0.5 kg of weight loss per week (550 × 7 ÷ 7,700 ≈ 0.5).
What is a safe calorie deficit for weight loss?
Most health guidelines recommend a deficit of 500 to 1,000 calories per day, leading to a safe and sustainable weight loss of about 0.5 to 1 kg per week. Larger deficits can cause muscle loss, fatigue and nutrient deficiencies.
How is BMR calculated?
This calculator uses the Mifflin-St Jeor equation. For men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5. For women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161.
What is the difference between BMR and TDEE?
BMR is the number of calories your body needs at complete rest just to maintain basic functions. TDEE is your BMR multiplied by an activity factor, giving the total calories you burn in a full day including exercise and daily movement.
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