How This Calorie Deficit Calculator Works
A calorie deficit simply means eating fewer calories than your body burns each day, which is what drives weight loss over time. This calorie deficit calculator uses the Mifflin-St Jeor equation — one of the most widely used and accurate formulas for estimating calorie needs — to work out your Basal Metabolic Rate (BMR), your Total Daily Energy Expenditure (TDEE), and a recommended daily calorie target based on your specific goal. Enter your details below to get your personalised numbers in seconds.
Calorie Deficit Calculator
Find your BMR, TDEE, and a daily calorie target for your goal — powered by the Mifflin-St Jeor formula.
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Shop Fitness Gear on Amazon →This is a general estimate, not medical or nutritional advice. Calorie needs vary by individual and this tool uses standard formulas (Mifflin-St Jeor equation) that don’t account for medical conditions, medications, or unique metabolic factors. Consult a doctor, dietitian, or other qualified professional before starting any weight loss or nutrition plan, especially if you have any underlying health conditions.
Frequently Asked Questions
How accurate is this calorie deficit calculator?
This calculator uses the Mifflin-St Jeor equation, widely regarded as one of the most reliable formulas for estimating calorie needs in the general population. It’s a strong starting point, but individual results can vary based on factors like muscle mass, hormones, and metabolism.
What is BMR?
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation, before any activity is added.
How big should my calorie deficit be?
A moderate deficit of around 500 calories a day is generally considered a sustainable pace for weight loss, roughly translating to about 1lb (0.45kg) per week. Larger deficits can speed up short-term results but are harder to maintain and more likely to be reversed.
Can I combine this with a home workout plan?
Yes — pairing a calorie target with consistent home workouts is one of the most effective combinations for sustainable weight loss. See our simple weight loss tips for practical ways to get started.
This calculator is based on the Mifflin-St Jeor equation, a peer-reviewed formula published in the American Journal of Clinical Nutrition.BlenderRunner — practical tools for home fitness
