Calorie Deficit Calculator
Estimate daily caloric deficits, safe ingestion limits, and customized macronutrient schedules.
1668 kcal
BMR
Base metabolic rate
2585 kcal
TDEE
Total daily energy
2035 kcal
Daily Target
To lose weight
550 kcal
Daily Deficit
Per day
Dietary Macro Breakdown
150g
Protein
600 kcal
57g
Fat
513 kcal
230g
Carbs
920 kcal
Goal Projection
Weekly change:3850 kcal
Weeks to goal:10 weeks
Weekly Weight Schedule
Week 075.0 kg
Week 174.5 kg
Week 274.0 kg
Week 373.5 kg
Week 473.0 kg
Week 572.5 kg
Week 672.0 kg
Week 771.5 kg
Week 871.0 kg
Week 970.5 kg
Week 1070.0 kg
About the Calorie Deficit Calculator
This calorie deficit calculator utilizes the Mifflin-St Jeor BMR equation to estimate your resting calorie expenditure. Your Total Daily Energy Expenditure (TDEE) is then calculated by multiplying this base metabolic rate against your daily activity level.
Deficit targets are converted assuming a burning factor of approximately 7,700 kcal per kilogram of fat (3,500 kcal per pound). For metabolic safety, daily target calories should not drop below 1,200 kcal for females or 1,500 kcal for males.
Private & free — this tool runs entirely in your browser.
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