Health Calculators

Calorie Deficit Calculator – Daily Deficit for Fat Loss

Calculate your maintenance calories and suggested calorie deficit targets for sustainable fat loss.

Age

Gender

Weight (kg)

Height (cm)

Activity Level

Result

Maintenance Calories2,594 cal

Mild Deficit Target (-300)2,294 cal/day

Moderate Deficit Target (-500)2,094 cal/day

Aggressive Deficit Target (-750)1,844 cal/day

Calorie Deficit Calculator Formula

BMR (Mifflin-St Jeor) is calculated first, then Maintenance = BMR × Activity.

Deficit targets are typically maintenance minus 300-750 kcal/day.

Calorie Deficit Calculator Example Calculation

If maintenance is 2,400 cal/day, moderate deficit target is about 1,900 cal/day.

Frequently Asked Questions about Calorie Deficit Calculator

What is a safe calorie deficit?

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