Health & Fitness
Calorie Deficit Calculator
Calculate your daily calorie target for weight loss. Get your BMR, TDEE, and a safe deficit based on your chosen weight loss rate.
Range: 1.0 (bed rest) to 2.5 (extreme). Typical: 1.2–1.9
Enter your details and click Calculate
Target Daily Calories
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How is this calculated?
Formula: Mifflin-St Jeor BMR with activity multiplier and deficit.
BMR (Mifflin-St Jeor):
Male: 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Female: 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
TDEE = BMR × Activity Multiplier
Sedentary: ×1.2 | Light: ×1.375 | Moderate: ×1.55
Very Active: ×1.725 | Extra Active: ×1.9
Deficit per goal:
0.25 kg/week = 275 cal/day deficit
0.50 kg/week = 550 cal/day deficit
1.00 kg/week = 1100 cal/day deficit
Target Calories = TDEE − Daily Deficit
Minimum: 1200 (women) / 1500 (men)Calculation history
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Medical Disclaimer: This calculator provides estimates for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Consult a healthcare provider or registered dietitian before starting any weight loss plan.
FAQ
Frequently asked questions
Is a calorie deficit safe?
A moderate calorie deficit (250–550 calories/day) is generally safe for most adults. Extreme deficits (over 1000 cal/day) can lead to muscle loss, nutrient deficiencies, fatigue, and metabolic slowdown. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.
What is the minimum calories I should eat?
Most nutrition guidelines recommend a minimum of 1200 calories/day for women and 1500 calories/day for men. Going below these thresholds makes it very difficult to meet micronutrient needs and can trigger metabolic adaptation, making further weight loss harder.
How fast should I lose weight?
A safe rate of weight loss is 0.25–1 kg (0.5–2 lbs) per week. Losing 0.5 kg/week requires a 550 cal/day deficit. Faster loss (1+ kg/week) should only be attempted short-term and ideally with professional guidance. Slow, steady loss is more sustainable long-term.
Why am I not losing weight in a calorie deficit?
Common reasons include underestimating food intake, overestimating exercise calories, water retention (especially early on), metabolic adaptation over time, and hormonal factors. Tracking accurately with a food scale, being patient, and taking diet breaks can help.
What is TDEE and why does it matter?
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn per day including exercise. Eating below your TDEE creates a calorie deficit for weight loss. Eating at TDEE maintains weight. TDEE = BMR × Activity Factor.