Calorie Deficit Calculator

Achieve your weight loss goals with our free, easy-to-use Calorie Deficit Calculator. This powerful tool helps you determine the precise daily calorie target needed to create the effective deficit required for healthy and sustainable weight loss. Stop guessing your daily energy expenditure (TDEE) and start seeing real results by using our calculator to understand exactly how many calories you should be eating to reach your target weight.

Enter Your Details

Wondering how many calories you should eat to lose weight at a steady, sustainable pace? This calorie deficit calculator estimates your maintenance calories (TDEE), then helps you choose a safe deficit and shows your daily calorie target plus an estimated timeline to reach your goal weight.

Units

U.S. ImperialMetric

Use whichever system feels natural. On the results page, we'll convert everything behind the scenes.

Basic InformationSexAge (years)

Activity Level

We multiply your BMR by this factor to estimate maintenance calories (TDEE).

Height & Weight

Height (ft)Height (in)Weight (lb)

Height (cm)Weight (kg)

You can use either U.S. or metric. If you fill both, we'll prioritize the metric fields.

Weight-Loss Goal

Target weight (lb)Use this if you enter your weight in pounds.Target weight (kg)Use this if you enter your weight in kilograms.Weekly weight-loss paceSlower rates are easier to maintain and better for muscle retention.

Body-fat % (optional)

We estimate your Basal Metabolic Rate (BMR) using Mifflin–St Jeor by default, or Katch–McArdle if you provide body-fat %. Your maintenance calories (TDEE) are BMR × activity factor. The deficit and timeline are estimates, not medical advice.

How this calorie deficit calculator works

First, we estimate your BMR using research-backed equations. Then we apply an activity multiplier based on your lifestyle to estimate your TDEE—the total calories you burn on an average day. From there, we apply your chosen weight-loss pace to create a daily calorie deficit and estimate how long it may take to reach your goal weight.

Use these numbers as a smart starting point. Track your progress over a few weeks and adjust your intake up or down by about 100–200 calories if your trend is slower or faster than expected.

Always speak with a healthcare professional before making major changes to your diet, especially if you have medical conditions or take medications that affect appetite, blood sugar, or metabolism.