Calorie Deficit Calculator
Calculate your daily calorie needs and deficit for healthy weight loss
Personal Information
Your Calorie Plan
0
Maintenance Calories
0
Target Daily Calories
BMR (Base Metabolic Rate): 0 cal
Daily Calorie Deficit: 0 cal
Weekly Deficit: 0 cal
Time to Goal: -
Understanding Your Results
Key Concepts:
- • BMR: Calories burned at rest
- • TDEE: Total daily energy expenditure
- • Deficit: Calories below maintenance
- • 1 kg fat ≈ 7,700 calories
Safe Weight Loss Tips:
- • Don't go below 1,200 calories (women)
- • Don't go below 1,500 calories (men)
- • Aim for 0.5-1 kg per week maximum
- • Include strength training
Suggested Macronutrient Breakdown
0g
Protein (25-30%)
0 calories
0g
Carbs (40-50%)
0 calories
0g
Fats (20-30%)
0 calories