Calorie Deficit Calculator — Plan Your Weight Loss
Calculate your calorie needs and weight loss timeline with TDEE and BMR.
About Calorie Deficit Calculator
The Calorie Deficit Calculator helps you determine how many calories to eat daily for weight loss. It calculates your Total Daily Energy Expenditure (TDEE) based on your age, weight, height, gender, and activity level.
Set your goal weight and desired rate of weight loss to get personalized daily calorie targets and timeline projections. The calculator uses the scientifically-validated Mifflin-St Jeor equation for accurate results.
How to Use Calorie Deficit Calculator
- Enter your age, gender, weight, and height.
- Select your activity level (sedentary to very active).
- Input your goal weight and desired weekly weight loss.
- Review your TDEE and recommended daily calorie intake.
- Track your timeline to reach your goal weight.
Key Features
Calculate TDEE and BMR accurately
Personalized calorie deficit recommendations
Multiple activity level options
Goal weight timeline projections
Safe weight loss rate suggestions
Metric and Imperial units support
Instant recalculation
100% privacy - client-side only
Frequently Asked Questions
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored fat for energy, resulting in weight loss. A deficit of 500 calories per day typically leads to 1 pound of weight loss per week.
How do I calculate my TDEE?
TDEE (Total Daily Energy Expenditure) is calculated using your BMR (Basal Metabolic Rate) multiplied by an activity factor. BMR is based on your age, weight, height, and gender using the Mifflin-St Jeor equation.
What's a safe calorie deficit for weight loss?
A safe deficit is 500-750 calories per day, resulting in 1-1.5 pounds per week of weight loss. Deficits larger than 1000 calories can be unhealthy and lead to muscle loss, fatigue, and nutritional deficiencies.
How long will it take to reach my goal weight?
The calculator estimates based on a consistent calorie deficit. One pound of fat equals approximately 3,500 calories. At a 500 calorie daily deficit, you'll lose about 1 pound per week.
Should I eat back exercise calories?
It depends on your activity level selection. If you chose 'Sedentary' but exercise regularly, you may need to eat back some exercise calories. If you selected an active level, your TDEE already includes exercise calories.