Calorie Deficit Calculator – Track Calories & Plan Weight Loss

Free calorie deficit calculator to track calories, monitor your progress, and get personalized diet tips and weekly plans for healthy, effective weight loss.

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Calorie Deficit Calculator

Estimate BMR & TDEE, choose a safe deficit, get meal-style ideas, timelines and guidance.

1) Personal & Activity

We use Mifflin–St Jeor (optional Katch–McArdle) to estimate BMR & TDEE. Add body fat if known.

2) Results

BMR, TDEE, suggested intake, expected loss, protein targets and timeline are shown below.

BMR (Basal Metabolic Rate)
— kcal/day
TDEE (Maintenance)
— kcal/day
Target Intake
— kcal/day
Estimated Fat Loss
— kg over horizon
Protein target
— g/day
Notes
Estimates are educational; individual results vary.
Mini plan summary

Run the calculator to see a tailored plan.

3) Diet Styles, Strategies & Sorting

Browse meal ideas and sort by protein, calories or simplicity.

Tip: tap a meal for details

4) Risks, Precautions & Encouragement

Red flags, safer steps, and kind coaching words to keep you steady.

Very low calories without supervision
Eating below ~1200 kcal/day for women or ~1500 kcal/day for men can lead to nutrient deficiencies and metabolic slowing. Consider a smaller deficit or clinician guidance.
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Rapid weight loss risk
Losing more than ~2 lb/week increases chances of muscle loss and gallstones. Aim for steady progress and include resistance training.
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Medical conditions need care
If you have diabetes, kidney disease, thyroid issues or a history of eating disorders, consult a healthcare professional before changing calories.
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My Personal Advice?

Small, steady actions add up. Celebrate non-scale wins (energy, sleep, fit of clothes). Prioritise protein, plan meals, and get adequate sleep.

5) Utilities

Print or copy your plan for offline use.

Use your browser Print → Save as PDF to export. Or use the Print button above.

Disclaimer — This is educational and not medical advice. Consult a pro for medical concerns.

How Our Calorie Deficit Calculator Works (U.S. Version)

Step 1 – Personal & Activity Information

We estimate your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) using the Mifflin–St Jeor formula (optional Katch–McArdle if body fat is known). Input your:

  • Sex
  • Age
  • Height
  • Weight
  • Body fat % (optional)
  • Activity level
  • Units (Metric or Imperial)
  • Desired calorie deficit (fixed kcal/day)
  • Target pace for weight loss
  • Time horizon

This ensures your calorie targets are personalized, realistic, and safe.

Step 2 – Results

After calculation, you’ll see a comprehensive breakdown of your calorie deficit plan:

  • BMR: e.g., 1618 kcal/day
  • TDEE (Maintenance): e.g., 1941 kcal/day
  • Target Intake: e.g., 1441 kcal/day
  • Estimated Fat Loss: e.g., 0.91 kg over 2 weeks (~1 lb/week)
  • Protein Target: e.g., 112 g/day

Mini Plan Summary:

  • Phase 1 (Week 1): Habit setup – track food, plan 2 meals, prioritize protein & vegetables.
  • Phase 2 (Week 2): Increase NEAT (Non-Exercise Activity Thermogenesis), maintain strength training.

Notes: These are estimates and individual responses vary. Recalculate as your weight changes. Target intake below typical minimum (1500 kcal/day) may require smaller deficit or medical supervision.

Step 3 – Diet Styles, Strategies & Sorting

Browse meal ideas and sort by protein, calories, or simplicity.

Example meals:

  • Salmon + Sweet Potato: 610 kcal, 44 g protein, low-carb
  • Grilled Chicken + Quinoa: 520 kcal, 42 g protein, high-protein
  • Paneer & Veg Stir: 480 kcal, 30 g protein, vegetarian, high-protein
  • Simple Indian Plate: 450 kcal, 28 g protein, vegetarian
  • Greek Yogurt Bowl: 320 kcal, 28 g protein, vegetarian, high-protein
  • Egg Wrap: 360 kcal, 26 g protein, balanced

Tip: You can Tap a meal for more details.

Step 4 – Risks, Precautions & Encouragement

We provide safety guidance and motivational support:

  • Very low calories without supervision – rapid weight loss risk
  • Medical conditions require care
  • Personalized advice: Small, steady actions add up. Celebrate non-scale wins (energy, sleep, fit of clothes). Prioritize protein, plan meals, and get adequate sleep.

We also offer extra tools for convenience such as Print or copy your plan for offline use and Save PDF for tracking progress.

Calorie Deficit Calculator – Frequently Asked Questions

In simple terms, a calorie deficit happens when you burn more calories than you consume.

Enter your weight, height, age, gender, and activity level into our free calculator. It will show how many calories you need to consume to create a calorie deficit for weight loss.

To calculate your deficit, subtract 500–1000 calories from your maintenance calories. Our tool calculates your ideal daily calories and helps you track your progress.

Your BMR (Basal Metabolic Rate) shows the calories your body needs at rest. Subtract calories for activity and fat loss goals to find your deficit. Our calculator automatically integrates BMR to give accurate results.

Our advanced calculator lets you calculate both calorie deficit and macronutrients, helping you maintain muscle while losing fat.