Use this free calorie deficit calculator to estimate your maintenance calories, target calorie intake, and potential weekly weight loss based on your body measurements, activity level, and chosen calorie deficit.
A calorie deficit happens when you consume fewer calories than your body burns. This is one of the main principles of weight loss.
First estimate your maintenance calories, then subtract a chosen daily calorie deficit to get your target calorie intake.
A daily deficit of 500 calories is often estimated to lead to around 0.45 kg or 1 lb of weight loss per week, though results vary between individuals.
BMR is the number of calories your body needs at rest. Maintenance calories include your activity level and represent the calories needed to keep your weight stable.
Yes, this online calorie deficit calculator is completely free to use on desktop and mobile devices.