Calorie Deficit Calculator
Want to lose weight steadily without guessing? Enter your details to find your maintenance calories, then pick a safe weekly loss target to get the daily calorie number that keeps you in a steady deficit.
Enter your details above and the result will appear here.
How to use
- Enter your sex, age, weight and height.
- Choose your activity level.
- Choose a weekly loss target and read your daily calorie target.
Note
Maintenance uses the Mifflin-St Jeor formula. The deficit uses the approximation that 1 kg of body fat stores about 7,700 kcal. Very low calorie targets are flagged because intakes below about 1,200 kcal (women) or 1,500 kcal (men) are hard to keep nutritionally adequate without supervision. Estimate only — not medical advice.