Free Calorie Deficit Calculator
Calculate your personalized daily calorie target and achieve your weight loss goals with science-backed precision
Calculate Your Calorie Deficit
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Understanding Calorie Deficit
What is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored fat for energy, leading to weight loss.
Learn More →How We Calculate
We use the Mifflin-St Jeor equation to calculate your BMR, then multiply by your activity level to get TDEE. Your calorie target is adjusted for your goal.
See the Math →Weight Loss Science
Sustainable weight loss requires a consistent but moderate deficit. We recommend 500-750 calorie deficit per day for safe, steady progress.
Read Guide →Frequently Asked Questions
Our calculator uses the scientifically validated Mifflin-St Jeor equation, which is considered one of the most accurate methods for estimating BMR. However, individual metabolism can vary by 10-15%, so use your results as a starting point and adjust based on your actual progress.
1200 calories is generally considered the minimum for women and 1500 for men. Our calculator automatically ensures you don't go below these thresholds. Very low calorie diets should only be done under medical supervision.
Safe weight loss is typically 0.5-1 kg (1-2 pounds) per week. Faster weight loss can lead to muscle loss and is harder to sustain. Our calculator recommends safe, sustainable rates based on your current weight.
Your activity level already accounts for your regular exercise. You typically don't need to "eat back" exercise calories unless you do very intense workouts beyond your normal routine. The Calorie Deficit Tracker AI app can help you log exercise for more precision.
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level—it's the total calories you burn in a day including all activity.