Calorie Deficit Calculator
Estimate BMR, maintenance calories (TDEE), and a daily calorie target for cutting, maintenance, or bulking.
Use this Calorie Deficit Calculator to estimate your BMR, maintenance calories, and a daily calorie target for weight loss, maintenance, or weight gain.
Calculation Method
The calculator first estimates BMR using the Mifflin–St Jeor equation:
Male: BMR = 10W + 6.25H − 5A + 5
Female: BMR = 10W + 6.25H − 5A − 161
Where W is weight in kilograms, H is height in centimeters, and A is age in years.
Maintenance calories are estimated with:
TDEE = BMR × activity factor
For weight loss:
Target calories = TDEE − daily calorie deficit
The calculator may also show a rough weekly change estimate:
Weekly change (lb) ≈ daily calorie adjustment × 7 ÷ 3,500
Example
For a 30-year-old man weighing 70 kg, measuring 175 cm, with a moderate activity factor of 1.55:
BMR ≈ 1,649 kcal/day
TDEE ≈ 1,649 × 1.55 = 2,556 kcal/day
With a 500-calorie daily deficit:
Target ≈ 2,056 kcal/day
Important Note
Calorie needs are estimates, and real weight change is not perfectly linear. Metabolism, body composition, activity, water balance, medications, health conditions, and food-tracking accuracy can affect results.
Calorie restriction should be individualized, particularly during pregnancy or breastfeeding, for people under 18, or for anyone with an eating-disorder history or medical condition.