Calorie Deficit Calculator: Plan Your Weight Loss in 2026

Calculate your daily calorie target for weight loss based on TDEE, BMR, and activity level using the Mifflin-St Jeor equation.

Mathematical Audit

How Calorie Deficit Is Calculated

Uses the Mifflin-St Jeor equation to find BMR, applies an activity multiplier for TDEE, then subtracts a deficit.

BMR (Male) = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
BMR (Female) = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
TDEE = BMR × Activity Multiplier
Daily Target = TDEE − (Target Weekly Loss × 3500 ÷ 7)

1 pound of body fat equals approximately 3,500 calories. A deficit of 500 calories per day targets about 1 lb/week loss. The calculator enforces a minimum of 1,200 calories for safety.

Operational Guide

How to Use the Calorie Deficit Calculator

1

Enter your personal stats

Input your age, gender, current weight (in pounds), and height (in inches).

2

Select your activity level

Choose from sedentary to very active based on your typical weekly exercise routine.

3

Set your weight loss goal

Choose how many pounds per week you want to lose (0.5–2 lbs is recommended for sustainable results).

4

Review your calorie targets

See your BMR, TDEE, and recommended daily calorie intake along with projected weight loss over your goal timeframe.

Real-World Scenario Example

"A 30-year-old male, 180 lbs, 5'10" (70 inches), moderately active, targeting 1 lb/week weight loss over 12 weeks."

Inputs

age:30
gender:male
weightLbs:180
heightInches:70
activityLevel:moderate
targetWeightLoss:1

Result

BMR: 1,816 cal. TDEE: 2,815 cal. Daily target: 2,315 cal. Projected loss: 12 lbs in 12 weeks.

Important Disclaimer

This calculator provides estimates for informational purposes only. Individual results vary based on metabolism, body composition, and health conditions. Consult a healthcare provider or registered dietitian before starting any weight loss program.

Internal Linking

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E-E-A-T Genuineness

Sources & References

NASM — Calorie Calculator and Daily Calorie Needs Tool

https://www.nasm.org/resources/calorie-calculator

Inch Calculator — Mifflin-St Jeor TDEE & BMR Calculator

https://www.inchcalculator.com/mifflin-st-jeor-calculator/