Calculator

Calorie Deficit Calculator

Calculate your daily calorie target for weight loss using Harris-Benedict BMR and TDEE.

📋Your Details

Gender

Age

Height

ftin

Current Weight (lbs)

Goal Weight (lbs)

Activity Level

Weight Loss Goal

📊Your Results

1,865

cal/day at rest

BMR

2,891

maintenance calories

TDEE

2,391

cal/day to lose

Daily Goal

3,500

cal/week

Weekly Deficit

🎯Time to Goal Weight

lbs to lose

→

weeks

≈

4.6

months

At 1 lbs/week loss rate

🥗Daily Macros Breakdown

Based on your daily calorie goal (40% carbs / 30% protein / 30% fat)

239g

Carbs

40% of calories

179g

Protein

30% of calories

80g

Fat

30% of calories

ℹ️How This Works

BMR (Harris-Benedict) — Your basal metabolic rate: calories burned at complete rest.

TDEE — Total Daily Energy Expenditure: BMR × activity multiplier. This is your maintenance calorie level.

Calorie Deficit — 1 lb of fat ≈ 3,500 calories. A 500 cal/day deficit = ~1 lb/week loss.

Safe minimums — Eating below 1,200 cal/day (women) or 1,500 cal/day (men) can slow metabolism and cause muscle loss. Always consult a healthcare professional before starting a very-low-calorie diet.