Calorie Deficit Calculator
Calculate your daily calorie deficit to achieve weight loss goals. Enter your personal details and get a personalized plan.
Published by:
isCalculator Editorial Team
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How to use this tool?
How to Use the Calorie Deficit Calculator
This calculator estimates your daily calorie intake for weight loss based on your body metrics and activity level. All values must be in metric units (kg, cm).
- Enter your details: Age (10–120), Gender, Weight (20–500 kg), Height (50–250 cm).
- Select Activity Level: Choose the option that best matches your weekly exercise routine.
- Choose Weight Loss Goal: Pick a weekly loss rate (0.25–1 kg/week). Faster goals require larger calorie deficits.
- Click "Calculate": The tool computes your BMR, TDEE, and recommended daily intake.
- Review results: The plan shows your daily calorie target and expected weekly loss. If intake falls below 1200 kcal, adjust your goal for safety.
BMR uses the Mifflin-St Jeor equation. TDEE = BMR × activity factor. Deficit = (goal × 7700) ÷ 7 kcal/day.
Previous Results
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Frequently Asked Questions
A calorie deficit means consuming fewer calories than your body burns, forcing it to use stored fat for energy, resulting in weight loss.
BMR is calculated using the Mifflin-St Jeor equation: For men: 10 x weight (kg) + 6.25 x height (cm) - 5 x age + 5. For women: 10 x weight (kg) + 6.25 x height (cm) - 5 x age - 161.
A deficit of 1000 kcal per day can lead to rapid weight loss (about 1 kg per week), but it may not be safe for everyone. It's best to consult a healthcare professional before starting an aggressive diet.
