Calorie Deficit Calculator: Personalized Weight Loss Plan in Seconds
Enter age, gender, weight, height, activity, goal weight, and timeframe. The tool returns BMR, TDEE, daily calorie deficit, suggested intake, and weekly weight-loss estimate. A deficit of 7,700 kcal equates to about 1 kg of fat loss (Hall et al., 2011).
Calorie Deficit Calculator
Results
Calculating...
★ Add to Home Screen
×
Follow these steps:
Tap the Share button at the bottom of the browser
Scroll down and tap “Add to Home Screen”
Tap “Add” to confirm
Follow these steps:
Tap the menu icon (⋮) in the top right
Tap “Add to Home screen”
Tap “Add” to confirm
Follow these steps:
Click the menu icon (⋮) in the top right
Click “Bookmarks”
Click “Bookmark this tab” or press Ctrl+D (Cmd+D on Mac)
Is this tool helpful?
Thanks for your feedback!
How to use the tool
Follow these steps to turn your goals into precise numbers:
Age – type your age in years. Example: 22 or 54.
Gender – pick male or female.
Weight – current body mass in kilograms. Example: 82 kg or 95 kg.
Height – stature in centimetres. Example: 180 cm or 165 cm.
Activity level – select a factor from 1.2 (sedentary) to 1.9 (extra-active).
Goal weight – the target you wish to reach. Example: 75 kg or 85 kg.
Timeframe – weeks to hit the goal. Example: 10 weeks or 20 weeks.
Press Calculate. The results panel shows your personalised numbers.
It delivers BMR, TDEE, daily deficit, and suggested intake (Hall et al., 2011). Use them to plan food and exercise.
How accurate are the numbers?
Mifflin-St Jeor predicts resting energy within 10% for most adults, making it the preferred clinical equation (Frankenfield et al., 2005).
How large should my deficit be?
A 500–1000 kcal daily deficit produces 0.5–1 kg weekly loss, balancing speed and muscle preservation (CDC, 2022).
When do I need to recalculate?
Recompute after every 2–4 kg change or any activity shift. Energy needs fall as body mass drops (Heymsfield & Wadden, 2017).
Is it safe to eat below 1,200/1,500 kcal?
Diets under these thresholds risk nutrient shortfalls; consult a registered dietitian before proceeding (Academy of Nutrition & Dietetics, 2020).
Do I need to track macronutrients?
Prioritise protein 1.2–1.6 g/kg to protect muscle during deficits, then split remaining calories between carbs and fats (Phillips, 2016).
Can exercise replace calorie cutting?
Diet plus exercise doubles fat loss versus diet alone, says a meta-analysis of 66 trials (Johns et al., 2014).
Who should see a professional first?
People with diabetes, heart disease, pregnancy, or eating disorders require medical guidance before starting energy-restricted plans (ADA, 2023).
Important Disclaimer
The calculations, results, and content provided by our tools are not guaranteed to be accurate, complete, or reliable. Users are responsible for verifying and interpreting the results. Our content and tools may contain errors, biases, or inconsistencies. We reserve the right to save inputs and outputs from our tools for the purposes of error debugging, bias identification, and performance improvement. External companies providing AI models used in our tools may also save and process data in accordance with their own policies. By using our tools, you consent to this data collection and processing. We reserve the right to limit the usage of our tools based on current usability factors. By using our tools, you acknowledge that you have read, understood, and agreed to this disclaimer. You accept the inherent risks and limitations associated with the use of our tools and services.
