Calorie deficit calculator

Find your maintenance calories (TDEE) and a daily target to lose about 0.5 or 1 lb (0.25–0.5 kg) a week. Uses the Mifflin–St Jeor equation, the most accurate of the common formulas for most adults.

How it works

BMR (calories your body burns at rest) = 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then +5 for men or −161 for women. TDEE = BMR × activity factor. A deficit of about 500 kcal/day leads to roughly 1 lb (0.45 kg) of weight loss per week at first; real-world loss slows over time as your body adapts, so re-check every few weeks.

Make the deficit easier

• Fill half your plate with very-low-density foods: same plate, fewer calories.
• Measure the high-density foods: oil, peanut butter, nuts, cheese.
• Prioritise protein: Greek yogurt, chicken breast, shrimp give the most protein per 100 kcal.
• Pre-plan snacks from the 100-calorie snack list.

This calculator gives estimates for healthy adults. It is not suitable during pregnancy, for under-18s, or with medical conditions. Talk to a doctor or registered dietitian for personal advice.