Calorie Deficit Calculator

Set a target weight and date to estimate your daily calorie goal based on your stats and activity level.

Personal details

Sex

Female Male

Age years

Height

For ft/in, enter your total height in inches (e.g., 5 ft 8 in = 68). For m/cm, enter total centimeters.

Current weight

Target weight

Target date

Daily Activity Level

Your Weight Goal Results

Required Daily Calories

cal/day

Basal Metabolic Rate (BMR)

calories/day

Maintenance Calories

calories/day

Calorie Surplus Needed

calories/day

Goal Summary

Your Plan

Formula + Logic

Core idea: calorie deficit = calories in − calories out.
We estimate calories out as maintenance calories (BMR × activity factor).
Daily calorie change needed ≈ (weight change × 7,700 kcal/kg) ÷ days.
Required daily calories = maintenance + daily calorie change.

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