Metric active.
Safe range often ~0.25–0.75% body weight / week.
Basal Metabolic Rate
Total Daily Energy Expenditure
Maintain / Deficit / Surplus
Based on ~7700 kcal per kg
Weeks (approx)
Protein / Fat / Carbs
| Plan | Calories / day | Expected change / week |
|---|---|---|
| Maintain | — | ~0 |
| Recommended Deficit | — | — |
| Gentle Deficit (~300 kcal) | — | — |
| Aggressive Deficit (~600 kcal) | — | — |
One-line intro: Calculate your daily calories, personalised calorie deficit, time to goal weight, and macro targets using Mifflin-St Jeor and your activity level.
This tool estimates your BMR, TDEE, and a daily calorie target for fat loss based on your desired pace (e.g., 0.5 kg/week). It also shows maintain/deficit/surplus plans, ETA to your goal weight, and macro targets (protein, fat, carbs).
Step 1 – BMR: We use Mifflin-St Jeor:
Men: 10×kg + 6.25×cm − 5×age + 5
Women: 10×kg + 6.25×cm − 5×age − 161
Step 2 – TDEE: Multiply BMR by your activity factor (sedentary → very active).
Step 3 – Deficit: Pick a weekly loss rate. A rough energy equivalent is ~7700 kcal per kg of fat.
Example: 0.5 kg/week ≈ ~550 kcal/day deficit.
The calculator does this automatically and outputs a recommended daily calorie target.
It depends on body size, activity, and pace. For many adults, a 300–600 kcal/day deficit is a sustainable sweet spot, producing ~0.25–0.75 kg/week fat loss. Faster loss increases the risk of muscle loss and rebound.
The tool warns if your calorie target looks very low (e.g., around 1200 kcal for women / 1500 kcal for men).
Q: How do I calculate a calorie deficit?
Use your TDEE then subtract calories to match your weekly loss rate (e.g., 0.5 kg/week ≈ ~550 kcal/day deficit). The calculator automates this.
Q: How many calories a day to lose weight?
It varies. Enter your stats and activity. The tool will show Maintain / Deficit targets and expected weekly loss.
Q: Free calorie deficit calculator vs macro calculator?
This page provides both: a deficit plan and macro targets based on protein & fat per kg with carbs filling the rest.
Q: Weight loss estimator — time to goal?
Enter a goal weight and pace. The tool estimates weeks to reach your target.
Q: How to calculate macros for weight loss?
Pick protein & fat per kg (the tool defaults to 1.8 g/kg and 0.8 g/kg), then carbs fill remaining calories.