BMR estimate
1,528
Basal calories before activity.
Daily calorie target planner
Free Calorie Deficit Calculator
A calorie deficit calculator is a free online tool that estimates your maintenance calories, daily calorie target, weekly weight-loss pace, and starter macros from your body stats and activity level.
Weight-loss calorie planner
Build your daily calorie target
Enter your body stats, activity level, and preferred pace to see a practical calorie deficit estimate.
Daily target
1,869 cal
Maintenance
2,369
Daily deficit
500
Weekly change
1 lb
Timeline
20 wk
20 lb to goal at this pace.
Macro starter target
Protein
144 g
Fat
58 g
Carbs
193 g
Protein range: 126-180 g per day. Adjust macros for preferences, training, and clinician or dietitian guidance.
Maintenance first
Estimates daily calories burned before subtracting a deficit.
Pace options
Compare slow, steady, aggressive, or custom deficit settings.
Macro starter
Turns the calorie target into protein, fat, and carb estimates.
How this calorie deficit estimate works
The calculator estimates basal metabolic rate with the Mifflin-St Jeor equation, then applies an activity multiplier to approximate maintenance calories. It subtracts your selected deficit and caps very low targets to avoid unrealistic numbers.
A calorie deficit is only one part of a sustainable plan. Sleep, protein, meal timing, stress, medication, training, and medical history can all change what target is realistic for you.
Frequently Asked Questions
What is a calorie deficit calculator?
A calorie deficit calculator estimates how many calories you may need to eat each day to consume fewer calories than you burn and lose weight over time.
How many calories should I cut to lose weight?
A 500-calorie daily deficit is often used as a steady starting point because it estimates about 1 lb of weight loss per week. Smaller deficits are easier to sustain, while larger deficits need more care.
How does this calculator estimate maintenance calories?
It uses the Mifflin-St Jeor BMR equation and multiplies that estimate by your selected activity level to approximate total daily energy expenditure.
Can I use this for family meal planning?
Yes, adults can use the target as a planning reference for portions and meals. Children, teens, pregnant people, and anyone with a medical condition should use clinician guidance instead of a generic deficit.
Is this calorie deficit calculator medical advice?
No. The calculator is an educational planning tool. Talk with a clinician or registered dietitian before starting a weight-loss plan, especially if you have health conditions or a history of disordered eating.
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