Fitness
Calorie Deficit Calculator
Find your Total Daily Energy Expenditure, set a deficit and see how fast you'll lose fat.
How it works
We calculate your Basal Metabolic Rate using the Mifflin-St Jeor equation — the most validated formula for most adults. BMR is then multiplied by your activity factor to give TDEE. Subtracting your chosen deficit gives your daily calorie target. 7,700 kcal deficit ≈ 1 kg of fat.
Frequently asked questions
What is a safe calorie deficit?
A 500 kcal/day deficit produces roughly 0.5 kg/week of fat loss — widely considered a safe, sustainable rate. Deficits above 1,000 kcal/day risk muscle loss and fatigue.
Should I eat back exercise calories?
The TDEE calculation already includes activity. If you log workouts separately in a fitness app, do not add extra calories on top unless the app uses a sedentary base.