Calorie Deficit Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns in a day, including your basal metabolic rate (BMR), physical activity, and the thermic effect of food. It represents the calories you need to maintain your current weight.

A deficit of 500 calories per day leads to about 1 pound of weight loss per week. Most health professionals recommend a deficit of 500 to 1,000 calories per day for safe, sustainable weight loss. Dropping below 1,200 calories (women) or 1,500 calories (men) per day is generally not recommended.

The Mifflin-St Jeor equation is considered one of the most accurate formulas for estimating BMR. For men: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 5. For women: 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161.

Your activity multiplier ranges from 1.2 (sedentary) to 1.9 (extremely active). A person who exercises 3-5 days per week typically uses a 1.55 multiplier. Getting your activity level right is important for an accurate calorie target.