Calorie Deficit Calculator: Calculate Your Daily Calories for Weight Loss
Calculate your BMR, TDEE, and daily calorie target for safe, sustainable weight loss. Includes macro breakdown and timeline estimate.
What Is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns in a day. When maintained consistently, your body uses stored fat for energy, resulting in weight loss. A safe, sustainable deficit is 500 calories per day, which equals approximately 0.5 kg (1 lb) of fat loss per week.
How This Calculator Works
We use the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) — the calories you burn at complete rest. We then multiply by your activity level to get your Total Daily Energy Expenditure (TDEE). Your target intake is TDEE minus your chosen weekly deficit.
Macro Breakdown Explained
Your results include a recommended split of 30% protein, 40% carbohydrates, and 30% fats. Protein preserves muscle mass during weight loss, carbs fuel workouts and brain function, and healthy fats support hormones.
Daily Calorie Breakdown
Calorie Deficit FAQ
For most adults, yes. We enforce a minimum of 1,200 calories because going lower risks nutrient deficiencies, muscle loss, and metabolic slowdown. Consult a doctor before eating fewer than 1,200 calories daily.
Common reasons include underestimating portion sizes, water retention from high sodium or new exercise routines, and metabolic adaptation. Track everything for 2–3 weeks before adjusting your target.
BMR (Basal Metabolic Rate) is what you burn at complete rest. TDEE (Total Daily Energy Expenditure) is BMR plus all activity — walking, working, exercising. To lose weight, you eat below TDEE, not BMR.