Calorie Deficit Calculator

Your details

Estimate uses the Mifflin-St Jeor BMR formula and an activity multiplier. Choose manual if you already know your TDEE.
years
cm
kg
A loss of about 0.25-1 kg (0.5-2 lb) per week is generally considered safe and sustainable.
kg/week
Enter a target weight to see how many weeks it takes and the date you would reach it. Leave at 0 to skip.
kg
Target daily intakeSustainable deficit
2,221kcal/day
Daily calorie deficit550kcal/day
Weekly calorie deficit3,850kcal/week
Maintenance calories (TDEE)2,771kcal/day
Basal metabolic rate (BMR)1,788kcal/day
Maintenance2,771
Target intake2,221
Daily deficit550

Aim for around 2,221 kcal/day, a deficit of about 550 kcal/day.

  • Eat about 2,221 kcal a day, roughly 550 kcal below your maintenance, to lose about 0.5 kg per week.
  • A deficit can come from eating less, moving more, or both; combining diet and activity is usually easiest to sustain.
  • This is a sustainable pace. Weight loss is rarely linear week to week, so judge progress over several weeks.

Next stepTrack intake for a week, then adjust if your actual loss differs from the target.

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