Calorie Deficit Calculator — How Many Calories to Lose Weight
Calculate your daily calorie target for safe, sustainable weight loss using the Mifflin-St Jeor equation.
What is Calorie Deficit Calculator?
The Calorie Deficit Calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). It then calculates the daily calorie intake you need to achieve your weight loss goal safely. A deficit of 500-750 calories per day typically results in 0.5-0.75 kg of weight loss per week.How to Use
Enter your weight, height, age, gender, and activity level. Set your desired weekly weight loss (0.25-1 kg). The calculator shows your maintenance calories (TDEE) and the reduced target for safe weight loss.Examples
A 75kg, 175cm, 30-year-old male with moderate activity has a TDEE of ~2,600 kcal. To lose 0.5kg/week, eat ~2,050 kcal/day (550 deficit).FAQ
Is 1,200 calories too low?
Generally, women shouldn't go below 1,200 kcal and men below 1,500 kcal without medical supervision.
How fast should I lose weight?
0.5-1 kg per week is considered safe and sustainable. Faster loss risks muscle loss and metabolic slowdown.
What is TDEE?
Total Daily Energy Expenditure — the total calories your body burns daily including exercise and daily activities.
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Disclaimer: Results are estimates. Consult a professional for important decisions.