Calorie Deficit Calculator
Estimate your daily maintenance calories and explore a gradual calorie deficit.
Your Measurements
Select the activity level that best reflects your typical week. Estimates are for adults ages 20–100.
This is a mathematical estimate based on your resting energy needs and activity level. Actual energy expenditure and weight changes vary between individuals and over time.
Important: This calculator provides educational estimates, not a personalized nutrition plan or medical advice. It is not intended for people under 20, during pregnancy or breastfeeding, or for people with an eating disorder or other conditions requiring specialized nutritional care. The equation uses sex-based coefficients that may not fit everyone. Calorie restriction may be inappropriate for some people; speak with a qualified healthcare professional before making significant dietary changes.
