What is the Calorie Deficit Calculator?
The calorie deficit calculator is a free online tool that helps you work out calorie deficit quickly and accurately. It uses the standard formula TDEE +/- calorie adjustment for the goal and shows the result instantly as you type, along with a full breakdown so you can see exactly how the answer was reached.
How to use this calculator
- Enter your details and activity.
- Pick a goal.
- See your daily calorie target.
Formula used
TDEE +/- calorie adjustment for the goalExplanation of each input
- Gender โ the gender used in the calculation.
- Age (years) โ the age used in the calculation.
- Weight (kg) โ the weight used in the calculation.
- Height (cm) โ the height used in the calculation.
- Activity โ the activity used in the calculation.
- Goal โ the goal used in the calculation.
Understanding your result
- Daily calorie target โ the calculated daily calorie target in kcal/day.
Step-by-step calculation
For the example values Male, 30y, 70kg, 170cm, moderate, lose:
- Apply the formula:
TDEE +/- calorie adjustment for the goal - Substitute the values: TDEE - 500
- Result: about 2006 kcal/day
Worked example
| Inputs | Male, 30y, 70kg, 170cm, moderate, lose |
|---|---|
| Working | TDEE - 500 |
| Result | about 2006 kcal/day |
Benefits and practical uses
This calculator saves you time and reduces errors when you need calorie deficit. It is useful for students, professionals and anyone who wants a fast, reliable answer without manual calculation. Results update instantly, work in your browser and can be copied or shared in one click.
Assumptions and limitations
- Mifflin-St Jeor; 7700 kcal is about 1 kg.
Frequently asked questions
How big a deficit is safe?
A 500 kcal/day deficit (about 0.5 kg/week) is widely considered sustainable for most adults.
Disclaimer: This calculator provides general estimates for educational purposes only and is not medical advice. Consult a qualified healthcare professional for personal guidance.