Calorie Deficit Calculator
Calculate your daily calorie needs for weight maintenance and deficit goals for healthy weight loss.
Your Calorie Needs
Based on the Mifflin-St Jeor equation, the most accurate BMR formula[1]
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Frequently Asked Questions
This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate for estimating Basal Metabolic Rate (BMR) in healthy individuals. However, individual variations in metabolism, body composition, and other factors may affect actual calorie needs.
A deficit of 500 calories per day is generally safe and sustainable for most adults, leading to about 0.5 kg (1 lb) of weight loss per week. Very low calorie diets (under 1200 calories for women, 1500 for men) should only be undertaken under medical supervision.