Calorie Deficit Calculator
Calorie Deficit Calculator
Turn a maintenance-calorie estimate into a flexible daily eating plan. Compare modest calorie deficits, explore a sample meal split, and find practical changes that fit your routine.
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Start with your estimated daily maintenance calories (TDEE) — the energy you use in an average day.
How would you like to start?The published equation uses sex-specific constants. These options are calculation inputs, not a statement about gender identity. If neither fits your circumstances, enter a separately established TDEE above.
Activity factors are rough shortcuts and can over- or underestimate your real expenditure.
Use a TDEE estimated by another tool, or an average informed by your weight trend. It still won’t be a precise daily requirement.
These are example percentages, not prescribed deficits. A larger percentage is not automatically more effective or appropriate.
Designed for adults 18+. Not suitable for use during pregnancy or breastfeeding, for people with an eating disorder or a history of one, or as a substitute for individualized care.
Your illustrative calorie plan
An estimate to discuss, personalize and reassess — not a guaranteed weight-loss prescription.
Optional everyday swaps
Select only changes that genuinely replace something you currently have. These are illustrative calorie differences, not mandatory restrictions or amounts added on top of your chosen deficit.
These foods are examples, not a prescription to cut particular items. Calorie labels and serving sizes vary. There is no need to chase the full deficit with swaps alone.
Understanding a calorie deficit
A calorie deficit is an energy-intake pattern below the amount of energy your body uses over time. This calculator uses the Mifflin–St Jeor equation to estimate resting energy needs and an activity factor to approximate maintenance. Both are imperfect estimates, especially when activity varies from day to day.
A deficit does not guarantee a specific weekly fat-loss rate. The familiar 3,500-calories-per-pound rule ignores the adaptations that happen as weight changes. The NIH explains why linear predictions often overestimate weight loss.
Keep the focus on adequate nutrition, sustainable habits and what you can maintain. Pairing resistance training and sufficient protein with an individualized eating pattern can help support muscle retention, but your best plan depends on your health and circumstances.
Keep exploring
Educational use only, for adults. The numbers above are estimates, not medical or dietetic advice. Avoid using general online calorie tools to plan weight changes during pregnancy or breastfeeding, or when managing an eating disorder, serious illness or medically prescribed diet. Individualized guidance may be necessary. No values are saved or transmitted by this tool.