Calorie Deficit Calculator
Calculate your TDEE, calorie deficit and daily target calories to lose, maintain or gain weight. Includes macro breakdown and time-to-goal estimate.
The Calorie Deficit Calculator uses the Mifflin-St Jeor formula to calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Choose a weight goal from "lose fast" (−1000 kcal/day) to "gain" (+500 kcal/day) and get your daily calorie target, suggested macros, and estimated time to reach a 5 kg change.
How it works
- 1Enter gender, age, weight and height
- 2Select your activity level from sedentary to very active
- 3Choose your weight goal (lose, maintain or gain)
- 4Get your BMR, TDEE, daily calorie target, macros and time estimate
Who uses this tool
- ✓People starting a weight loss journey and needing a calorie target
- ✓Athletes calculating maintenance or bulk calories
- ✓Tracking macro ratios alongside calorie goals
- ✓Estimating how long it takes to lose a certain amount of weight
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