Health Calculators

Calorie Deficit Calculator – Daily Deficit for Fat Loss

Calculate your maintenance calories and suggested calorie deficit targets for sustainable fat loss.

Age

Gender

Weight (kg)

Height (cm)

Activity Level

Maintenance Calories2,594 cal

Mild Deficit Target (-300)2,294 cal/day

Moderate Deficit Target (-500)2,094 cal/day

Aggressive Deficit Target (-750)1,844 cal/day

Calorie Deficit Calculator Formula

BMR (Mifflin-St Jeor) is calculated first, then Maintenance = BMR × Activity.

Deficit targets are typically maintenance minus 300-750 kcal/day.

If maintenance is 2,400 cal/day, moderate deficit target is about 1,900 cal/day.

What is a safe calorie deficit?

Calculate your daily calorie needs based on age, gender, weight, height, and activity level.

Calculate your Basal Metabolic Rate — calories your body burns at rest.

Calculate your Total Daily Energy Expenditure including activity level.