Calorie Deficit Calculator
Calculate your BMR, TDEE, and daily calorie target for weight loss. Uses Mifflin-St Jeor formula. Shows macro split (protein/carbs/fat) and estimated timeline to goal. Metric and imperial units.
Calorie Deficit Calculator
Calculate your TDEE, BMR, and ideal calorie deficit for your weight loss goal.
Your Details
Recommended Macro Split (30/40/30)
Consult a healthcare professional before starting any diet. These calculations are estimates. Do not go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
Frequently Asked Questions
What is BMR vs TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest. TDEE (Total Daily Energy Expenditure) multiplies BMR by your activity level to estimate daily calorie burn.
Is it safe to cut 1kg per week?
A 1kg/week deficit (~1100 kcal/day) is aggressive and should only be done under medical supervision. Most people do best at 0.5kg/week. Consult a healthcare professional before starting any diet.
Is the Calorie Deficit Calculator free to use?
Yes, the Calorie Deficit Calculator is 100% free with no registration, no hidden fees, and no usage limits. All processing happens locally in your browser, ensuring complete privacy.
Does the Calorie Deficit Calculator work on mobile devices?
Yes, the Calorie Deficit Calculator is fully responsive and works on smartphones and tablets. You can use it on any device with a modern web browser -- no app download required.
Do I need to create an account to use this tool?
No account or registration is needed. Simply open the Calorie Deficit Calculator in your browser and start using it immediately. There are no sign-up walls or usage restrictions.
How do I use the Calorie Deficit Calculator?
Simply enter your input in the provided field, adjust any settings to your preference, and the tool will process it instantly. You can then copy the result to your clipboard or download it.
Which browsers are supported?
The Calorie Deficit Calculator works in all modern browsers including Chrome, Firefox, Safari, Edge, and Opera. For the best experience, use the latest version of your preferred browser.
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About Calorie Deficit Calculator
Calorie Deficit Calculator is a free, browser-based tool in our Health & Fitness Tools collection. Everything runs locally on your device — no uploads, no sign-up, and your data stays private.