Calorie Deficit Calculator
Calculate your daily calorie target to lose weight at your desired pace using the Mifflin-St Jeor equation.
Unit System
Maintenance (TDEE)
2,763 cal
Daily Target
2,263 cal
Daily Deficit
500 cal
Based on Mifflin-St Jeor equation. A deficit of 500 cal/day = ~1 lb/week of fat loss. Do not go below 1,200 cal/day (women) or 1,500 cal/day (men) without medical supervision.
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What is a Calorie Deficit Calculator?
A calorie deficit calculator determines how many calories you need to eat each day to lose weight at your desired rate. It starts by calculating your Total Daily Energy Expenditure (TDEE) — the number of calories you burn each day — and then subtracts a deficit based on your weight loss goal.
One pound of body fat contains approximately 3,500 calories. To lose 1 pound per week, you need a daily calorie deficit of 500 calories (3,500 ÷ 7). To lose 2 pounds per week — the maximum recommended by most health authorities — you need a 1,000-calorie daily deficit.
Very aggressive calorie deficits (more than 1,000 calories below TDEE) are generally not recommended because they increase the risk of muscle loss, nutrient deficiencies, and metabolic adaptation. A moderate deficit of 500–750 calories per day is sustainable and effective for most people.
How to Use the Calorie Deficit Calculator
Find your daily calorie target for safe, sustainable weight loss.
- 1
Enter your stats
Input your age, sex, height, weight, and activity level to calculate your TDEE.
- 2
Enter your weight loss goal
Choose how many pounds per week you want to lose (0.5, 1, or 2 lbs/week).
- 3
View your daily calorie target
The calculator shows your TDEE, your calorie deficit, and your daily calorie intake target.
- 4
Track your intake
Use a food tracking app to log your meals and ensure you stay within your daily calorie target.
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