Calculate your maintenance calories, recommended deficit, and daily calorie target for sustainable weight loss. Accurate fat loss calculator based on your unique body.
Enter your details to get personalized maintenance calories, deficit, and daily target.
We use the Mifflin-St Jeor equation to calculate Basal Metabolic Rate (BMR), then multiply by activity level to get maintenance calories. Based on your goal, we apply a deficit (10-20%) to recommend a daily calorie target. The estimated weight loss rate is ~0.5-1 kg per week for safe, sustainable fat loss.
| Weight/Gender | Maintenance (kcal) | Deficit (kcal) | Daily Target | Weekly Loss |
|---|---|---|---|---|
| 70kg Female | ~1950 | ~195 | ~1755 | ~0.25 kg |
| 85kg Male | ~2400 | ~240 | ~2160 | ~0.3 kg |
| 100kg Male | ~2750 | ~275 | ~2475 | ~0.35 kg |
*Individual results vary. This daily calorie deficit tool provides a starting point for weight management.
Developed by certified nutrition specialists and fitness experts, our calorie deficit calculator online helps you achieve healthy, sustainable weight loss. Using evidence-based equations, we provide accurate maintenance calorie estimates and safe deficit recommendations. Whether you're starting your fitness journey or optimizing fat loss, this tool is your reliable partner. 100% free, private, and no data storage.