Health
Calorie Deficit Calculator
Estimate your daily calories for weight loss with a realistic pace, safety notices, and an approximate date range.
Initial plan
Plan toward your goal weight
This calculator uses Mifflin-St Jeor to estimate your TDEE, applies your selected pace, and shows a prudent range. Results are an initial reference.
The equation requires this variable; it is not used to infer gender identity.
Leave this blank to calculate it with Mifflin-St Jeor and your activity level.
Basic comparison
Possible rates
The moderate option is marked as a starting point. Faster rates may require professional supervision.
| Rate | Deficit | Calories/day | Loss/week | % body weight/week | Duration | Risk |
|---|---|---|---|---|---|---|
| Very gentle | - | - | - | - | - | - |
| Gentle | - | - | - | - | - | - |
| Moderate recommended | - | - | - | - | - | - |
| Aggressive | - | - | - | - | - | - |
| Upper limit | - | - | - | - | - | - |
Estimate, not a promise
The calculation uses population averages and an energy equivalent of 7,700 kcal per kg. Your actual progress may vary.
Adults
This version does not calculate plans for minors or goals that would place the target BMI below 18.5.
Health comes first
Consult a healthcare professional if you are pregnant or breastfeeding, have a medical condition or symptoms, or have a history of disordered eating.