Calculate exactly how many calories to eat for safe, sustainable weight loss. This free calorie deficit calculator uses the scientifically-validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE), then recommends a personalized calorie target based on your weight loss goals. Whether you want to lose 10 pounds or 100, this tool shows you exactly what to eat and how long it will take. Not sure where to start? Read our comprehensive guide on how to calculate your calorie deficit.
1 pound of body fat = 3,500 calories. To lose weight, you need to eat fewer calories than your body burns (TDEE).
Never go below these daily calorie minimums without medical supervision:
Going below these levels can cause nutrient deficiencies, muscle loss, metabolic slowdown, and other health issues.
This calculator offers four different modes to help you plan your weight loss journey. Here’s a step-by-step guide for each tab:
This is the main calculator that estimates your daily calorie target based on your body and goals.
Use this when you want to see how long it will take to reach your goal weight.
Perfect when you have a specific deadline—like a wedding, vacation, or reunion.
I was looking for exactly this. Thanks for the breakdown.
I’ve tried something similar and saw great results in my bench.
I was looking for exactly this. Thanks for the breakdown.
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