Calorie Deficit Calculator
Weight loss is fundamentally driven by a calorie deficit—consuming fewer calories than your body burns each day. Our tool calculates your Maintenance Calories (TDEE) and then applies a scientifically safe deficit based on your personal weight loss goals.
Daily Calorie Target
1586
Deficit: -550 kcal / day
Maintenance Calories (TDEE)
2136 kcal
Frequently Asked Questions
What is a 'Safe' deficit?
A deficit of 500 calories per day is generally considered safe and sustainable for most adults, leading to a loss of approximately 0.5kg (1lb) per week.
What is TDEE?
TDEE stands for Total Daily Energy Expenditure. It is the total number of calories your body burns in a day including all physical activity.
Why do I need to input my gender?
Biological males and females typically have different metabolic rates due to differences in muscle mass and hormonal profiles, which affects BMR (Basal Metabolic Rate) calculations.
Can I eat too few calories?
Yes. Consuming fewer than 1,200 calories (for women) or 1,500 calories (for men) per day without medical supervision can lead to nutrient deficiencies and metabolic slowdown.