Calorie Deficit Calculator
Estimate a daily calorie target for weight loss from your TDEE.
Personal Details
Start with your current size and age so the calculator can estimate BMR and maintenance calories.
Deficit Target
Pick a deficit size. Smaller deficits are usually easier to sustain; aggressive deficits need more care.
If known, this switches BMR to the Katch-McArdle estimate.
Need an estimate first? Use the Body Fat Calculator .
Your Calorie Deficit
Daily target, estimated deficit, and expected weight-change pace.
Maintenance Calories by Activity
Compare TDEE estimates across common activity multipliers.
Macronutrient Breakdown
General 25% protein, 50% carbohydrate, and 25% fat split.
Weight Change Timeline
Deficit Guidance
A 500 calorie daily deficit is often used as a practical starting point. Larger deficits can be harder to sustain and may not suit everyone.
How The Deficit Calculator Works
The page focuses on weight-loss calorie targets instead of broad calorie planning.
1. Estimate Maintenance
BMR is estimated from your personal details, then multiplied by the selected activity factor to estimate TDEE.
2. Subtract Deficit
The selected deficit is subtracted from TDEE. The default standard setting uses a 500 calorie daily deficit.
3. Review The Pace
The timeline is a simple estimate, not a guarantee. Water changes, adherence, and metabolic adaptation can change the real pace.
Choosing A Deficit Size
A smaller, repeatable deficit is often more useful than an aggressive target that cannot be followed.
Mild Deficit
About 250 calories per day. Useful when performance, hunger, or long-term adherence matters more than speed.
Standard Deficit
About 500 calories per day. A common starting point for moderate weight-loss planning.
Aggressive Deficit
About 1,000 calories per day. Harder to sustain and often a poor fit for smaller bodies, active training, or medical considerations.
Calorie Deficit FAQ
Common questions about weight-loss calorie targets.
What is a calorie deficit?
A calorie deficit means eating fewer calories than your estimated daily energy expenditure. The calculator subtracts the selected deficit from TDEE.
Is a 500 calorie deficit always best?
No. A 500 calorie deficit is a common starting point, but smaller deficits can be more sustainable and larger deficits can be inappropriate for some people.
Why should I track results after calculating?
Real energy expenditure varies. Use the estimate for a starting plan, then adjust based on body-weight trends, performance, hunger, and adherence.