Find Your Daily Calorie Target
Calculate your maintenance calories and the right deficit to lose weight at a safe, sustainable pace — backed by the Mifflin-St Jeor formula.
Your Results
Three Steps to Your Daily Calorie Target
No food diary required up front — just a few personal details and a goal.
Enter Your Details
Choose your unit system and gender, then enter your age, height, weight, and how active you are day to day.
We Calculate Your TDEE
We estimate your Basal Metabolic Rate (BMR) and multiply it by your activity level to find your maintenance calories.
Pick a Goal, Get Your Target
Select a goal — lose, maintain, or gain — and instantly see your daily calorie target and expected weekly change.
What Is a Calorie Deficit?
A calorie deficit happens when you consistently eat fewer calories than your body burns in a day. Your body responds by drawing on stored energy — mostly fat — to make up the difference, which results in weight loss over time.
The relationship is governed by simple energy balance: calories in versus calories out. One pound of body fat stores roughly 3,500 kcal of energy (about 7,700 kcal per kilogram), so a consistent daily deficit translates fairly predictably into a weekly rate of fat loss.
Why Getting the Deficit Right Matters
Too Small Stalls Progress
A deficit that's too modest can be wiped out by normal day-to-day variation in intake or activity, making weight loss feel impossibly slow.
Too Large Backfires
An overly aggressive deficit increases the risk of muscle loss, fatigue, nutrient gaps, and the kind of metabolic slowdown that leads to rebound weight gain.
The Right Size Is Sustainable
A moderate, well-matched deficit is easier to stick to for months — and consistency, not intensity, is what actually drives long-term fat loss.
How We Calculate Your Calorie Target
We use the Mifflin-St Jeor equation — widely regarded as the most accurate BMR formula for the general population — then layer on your activity level and goal.
BMR (Male)
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Mifflin-St Jeor EquationBMR (Female)
BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Mifflin-St Jeor EquationFrom BMR to Target Calories
BMR is multiplied by an activity factor to get your TDEE (Total Daily Energy Expenditure), then adjusted by your goal percentage to get your final target.
Swipe to see all columns →
| Activity Level | Multiplier | Description |
|---|---|---|
| Sedentary | × 1.2 | Little or no exercise, desk job |
| Lightly Active | × 1.375 | Light exercise or sports 1–3 days/week |
| Moderately Active | × 1.465 | Moderate exercise or sports 3–5 days/week |
| Active | × 1.55 | Hard exercise or sports 6–7 days/week |
| Very Active | × 1.725 | Hard daily exercise plus physical activity |
| Extra Active | × 1.9 | Very hard exercise combined with a physical job |
Choosing a Safe, Sustainable Deficit
Bigger isn't always better — the right deficit size depends on how much you have to lose and how sustainable the plan needs to be.
| Deficit Pace | % Below TDEE | Est. Weekly Loss |
|---|---|---|
| Mild | −10 to −15% | ~0.3–0.5 lb |
| Moderate | −20% | ~1 lb |
| Aggressive | −25% | ~1.5–2 lb |
| Extreme | −25%+ | Not recommended |
What Makes a Deficit Backfire
What Makes a Deficit Sustainable
Calories In vs. Calories Out
Your "calories out" side isn't just exercise — it's made up of several components, and understanding them helps explain why two people can eat the same and lose weight at different rates.
What Makes Up TDEE
Ways to Create the Deficit
For the BMR and TDEE side of this equation, you can also try our Metabolic Age & BMR Calculator to see how your metabolism compares to others your age, or check out our macro calculator to split your target calories into protein, carbs, and fat.
8 Tips for a Sustainable Calorie Deficit
Long-term fat loss comes from a handful of consistent habits, not extreme short-term measures.
Choose a Moderate Deficit
Aim for roughly 15–25% below maintenance — large enough to see results, small enough to stick with and preserve muscle.
Prioritize Protein
Around 0.7–1g of protein per pound of bodyweight helps preserve lean mass and keeps you fuller for longer in a deficit.
Strength Train Regularly
Resistance training signals your body to hold onto muscle even as you lose fat, improving your body composition.
Walk More (NEAT)
Daily steps and incidental movement burn meaningful calories without adding training fatigue or hunger spikes.
Sleep 7–9 Hours
Poor sleep raises hunger hormones and makes adherence to a deficit noticeably harder, even with a solid plan.
Avoid Liquid Calories
Sugary drinks and alcohol add up fast and rarely leave you feeling satisfied, eating into your deficit unnoticed.
Track Consistently
Logging food — even loosely — keeps your actual intake honest against your calculated target.
Expect Plateaus
Weight loss isn't linear. As you lose weight your TDEE drops too, so plan to recalculate and adjust every few weeks.
Common Questions
Everything you need to know about calculating and managing your calorie deficit.