Calorie Deficit Calculator
Discover your Total Daily Energy Expenditure (TDEE) and calculate the exact caloric intake needed to reach your target weight safely.
Maintenance Calories (TDEE)
2093
Mild Weight Loss
0.5 lb / 0.25 kg per week
1843
kcal / day
Moderate Weight LossRecommended
1.0 lb / 0.5 kg per week
1593
kcal / day
Intense Weight Loss
2.0 lb / 1.0 kg per week
1500
kcal / day
?What is TDEE and BMR?
Your BMR (Basal Metabolic Rate) is the number of calories your body burns at rest just to keep your organs functioning.
TDEE (Total Daily Energy Expenditure) is the total number of calories you burn in a day when activity is taken into account. To lose weight, you must consume fewer calories than your TDEE—this creates a Calorie Deficit.
Weight Loss Strategies
The 500 Calorie Rule
A daily deficit of 500 calories typically results in 1lb (0.45kg) of fat loss per week.
Protein is Key
High protein intake helps preserve muscle mass while in a calorie deficit.
NEAT Matters
Non-Exercise Activity Thermogenesis (walking, fidgeting) often burns more than structured gym sessions.
Consistency > Intensity
A small deficit you can maintain for months is better than a huge deficit you quit in a week.
Health & Safety Warning
This tool provides mathematical estimates based on standard formulas. We apply a safety floor of 1200kcal (women) and 1500kcal (men). Eating below these levels without medical supervision can lead to nutrient deficiencies and metabolic issues. Always consult a healthcare professional before starting a new diet or exercise program.