FitDose

Calorie Deficit Calculator for Weight Loss

Work out a daily calorie target to lose weight at the pace you choose, starting from your total daily energy expenditure. All calculations run in your browser and nothing is stored.

Your data is not stored or sent to the server. All calculations are performed locally in your browser.

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Enter your age, height and weight to see your daily calorie needs.

Weekly loss and daily deficit

Based on about 7,700 calories per kilogram of body weight. Targets are not set below 1,200 kcal for women or 1,500 kcal for men without a warning.

Weekly lossDaily deficit
0.25 kg (0.6 lb)275 kcal
0.5 kg (1.1 lb)550 kcal
0.75 kg (1.7 lb)825 kcal
1 kg (2.2 lb)1,100 kcal

Activity multipliers

Your BMR is multiplied by one of these to estimate daily energy use.

ActivityMultiplier
Sedentary (little or no exercise)1.2
Exercise 1-3 times/week1.375
Exercise 4-5 times/week1.465
Daily exercise or intense exercise 3-4 times/week1.55
Intense exercise 6-7 times/week1.725
Very intense exercise daily, or physical job1.9

How it's calculated

Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age − 161TDEE = BMR × activity factorDaily deficit = weekly loss (kg) × 7,700 ÷ 7Target = TDEE − daily deficit

Sources: Mifflin et al., Am J Clin Nutr 1990; Frankenfield et al., J Am Diet Assoc 2005; NIH Body Weight Planner

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Frequently asked questions

What is a calorie deficit?

A calorie deficit means eating fewer calories than your body uses in a day (your TDEE). Your body makes up the difference from stored energy, which over time shows up as weight loss.

How big a deficit should I aim for?

Around 500 calories a day, which works out to roughly 0.5 kg (1 lb) a week, is a common starting point. Many guidelines suggest losing no more than about 0.5 to 1 kg (1 to 2 lb) a week; bigger deficits are harder to stick to and risk more muscle loss.

Where does the 7,700 calories per kilogram figure come from?

It is the approximate energy stored in a kilogram of body fat tissue, about 3,500 calories per pound. It is a useful first estimate, but real weight loss slows over time as your body gets lighter and adapts, which models such as the NIH Body Weight Planner account for.

What is the minimum I should eat?

Without medical supervision, common guidance is not to go below about 1,200 calories a day for women or 1,500 for men. The calculator warns you if a target falls below that.

Why has my weight loss slowed down?

As you lose weight your TDEE falls, so the same intake becomes a smaller deficit. Water shifts can also hide fat loss for a week or two. Recalculate after every few kilograms and judge progress by the trend over several weeks.

How can I keep muscle while in a deficit?

Eating enough protein and doing regular strength training both help preserve muscle while you lose fat. A slower pace also makes it easier to hold on to lean mass.

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