Calorie Deficit Calculator For Weight Loss – Free Online
Use this calorie deficit calculator to find your daily target calories for safe, sustainable weight loss. It estimates your BMR and TDEE, then applies a science-based deficit and gives you suggested macros. Supports kg/cm, lbs/in, and stones for both US and UK audiences.
Calorie Deficit Calculator
Key Terms
🛌 BMR (Basal Metabolic Rate)
Calories you’d burn lying still for 24 hours.
🔄 TDEE
BMR plus daily movement, exercise, and everything else your body does.
➖ Calorie deficit
TDEE minus the amount we remove to create fat loss.
🍗 Protein
Essential for muscle repair, recovery, and preserving lean mass during fat loss.
🥑 Fat
Supports hormones, brain function, and nutrient absorption. Crucial even in a deficit.
🍚 Carbohydrates
Primary fuel for training, movement, and mental focus. Adjust based on activity level.
Why this tool: lightning-fast, mobile-first UX, clear macro breakdown, copy/share results, and an embed option for blogs.
Our calorie deficit calculator shows your BMR, TDEE, and a safe daily target so you can lose weight sustainably. Unlike generic tools, this calorie deficit calculator also gives a simple macro breakdown you can follow right away.
How to use the Calorie Deficit Calculator
- Enter your age, sex, height, weight, and activity level.
- Pick a deficit (we recommend starting at 15%).
- Click Calculate to see Target Calories and macro targets (protein, fat, carbs).
- Copy or share the results; adjust the deficit if weight loss is too fast/slow.
Because it’s a free calorie deficit calculator, you can run it as often as you like—after weight changes, when activity goes up, or if you want to try a smaller/larger deficit.
Tip: Aim for a steady 0.25–0.75 kg/week (0.5–1.5 lb/week). Faster isn’t always better.
How it works (BMR → TDEE → Deficit → Macros)
BMR (Mifflin–St Jeor):
- Male:
BMR = 10×kg + 6.25×cm − 5×age + 5 - Female:
BMR = 10×kg + 6.25×cm − 5×age − 161
TDEE:
-
TDEE = BMR × activity factor - Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Active 1.725 · Very Active 1.9
Deficit:
- We start at 15% below TDEE (adjustable 10–30% with care).
Macros (defaults):
- Protein 1.8 g/kg, Fat 0.8 g/kg, Carbs = remaining calories.
Note: These guidelines are for general information only and not medical advice.
Calculate TDEE before using the calorie deficit calculator
Which calorie deficit should I choose?
Pick the smallest deficit that still produces progress; it’s easier to stick to.
| Deficit | Typical pace* | Best for | Notes |
|---|---|---|---|
| 10% | ~0.25–0.5 kg/week | Beginners, busy weeks | Gentle, easier adherence |
| 15% (recommended) | ~0.5 kg/week | Most people | Balanced hunger vs. speed |
| 20% | ~0.5–0.75 kg/week | Short phases | Watch energy, recovery |
| 25–30% | up to ~1 kg/week | Very short, supervised | Higher hunger; performance may drop |
*Estimates vary by body size, activity, and adherence.
If you’re unsure, start moderate. The best calorie deficit calculator is one you can follow consistently. If you feel drained, hungry, or your workouts suffer, reduce the deficit slightly and focus on sleep, steps, and protein.
Macro targets explained
- Protein (1.6–2.2 g/kg; default 1.8 g/kg): preserves muscle and helps control hunger.
- Fat (0.6–1.0 g/kg; default 0.8 g/kg): supports hormones and vitamin absorption.
- Carbs: fill the remaining calories to fuel training and recovery.
set macros with a calorie deficit calculator
Macro quick table (examples)
Using defaults: protein 1.8 g/kg and fat 0.8 g/kg; carbs fill the rest of your target calories.
| Body weight | Protein (g) | Fat (g) | Notes |
|---|---|---|---|
| 50 kg (7 st 12 lb) | 90 | 40 | Small framed, start at 10–15% deficit |
| 60 kg (9 st 6 lb) | 108 | 48 | Popular starting point for women |
| 70 kg (11 st 0 lb) | 126 | 56 | Balanced for general training |
| 80 kg (12 st 8 lb) | 144 | 64 | Consider 15% deficit for adherence |
| 90 kg (14 st 2 lb) | 162 | 72 | Monitor hunger and recovery |
Step-by-step: Get your target calories
- Calculate BMR with Mifflin–St Jeor.
- Multiply by activity to get TDEE.
- Choose your deficit (start at 15%).
- Set macros: protein 1.8 g/kg, fat 0.8 g/kg, carbs = remaining calories.
- Track 2–3 weeks; if weight isn’t trending down, increase activity slightly or nudge deficit to 20% for a short phase.
Worked examples
Example A (female)
- 28 yrs · 65 kg · 165 cm · Light activity (1.375) · 15% deficit
- BMR ≈ 1420 kcal → TDEE ≈ 1950 kcal → Target ≈ 1657 kcal/day
- Macros: Protein 117 g, Fat 52 g, Carbs ~169 g (remainder)
Example B (male)
- 35 yrs · 85 kg · 178 cm · Moderate activity (1.55) · 20% deficit
- BMR ≈ 1780 kcal → TDEE ≈ 2760 kcal → Target ≈ 2208 kcal/day
- Macros: Protein 153 g, Fat 68 g, Carbs ~235 g (remainder
Your numbers will differ—use the calculator above for precise results.
What to do next (your 7-day plan)
- Run the calculator and write down your daily target.
- Set protein (~1.6–2.2 g/kg) and plan 3–4 anchor meals you enjoy.
- Aim for steps (e.g., 7–10k/day) and 2–3 short strength sessions/week.
- Track for one week—don’t chase perfection; focus on consistency.
- Re-check weight trend after 2–3 weeks (ignore daily ups/downs).
- Adjust 100–200 kcal if progress is too fast/slow or hunger is high.
- Repeat the cycle—small improvements win.
Frequently asked questions
Final word
There’s no magic. A smart, sustainable calorie deficit + simple habits = results you can keep. Use the calorie deficit calculator to lose weight as your guide, keep meals realistic, and give yourself time. You’ve got this.
Learn how a safe deficit works in the CDC’s Healthy Weight guide and check recommended activity levels from the WHO.