Calorie Deficit Calculator
Calculate your Total Daily Energy Expenditure (TDEE) and determine the right calorie deficit for your weight loss goals.
Personal Information
Goals
0.5 lbs2 lbs
Your Results
BMR
5
calories/day
TDEE
8
calories/day
Daily Calorie Target
-492
calories/day
-1 lbs/week
Warning: Calorie target too low
Your target is below the recommended minimum. Consider a less aggressive deficit or consult a healthcare provider.
Suggested Macros
Protein0g (0%)
Fat-14g (25%)
Carbs-92g (75%)
* Protein: 1.6g per kg body weight
* Fat: 25% of total calories
* Carbs: Remaining calories
Understanding Calorie Deficits
What is TDEE?
Total Daily Energy Expenditure is the total number of calories you burn in a day, including your basal metabolic rate (BMR) and physical activity.
Safe Weight Loss Rate
A healthy weight loss rate is 1-2 pounds per week, which requires a calorie deficit of 500-1000 calories per day (since 1 pound = 3500 calories).
Important Safety Notes
- Never go below 1200 calories/day for women or 1500 calories/day for men
- Consult a healthcare provider before starting any weight loss program
- Focus on sustainable lifestyle changes rather than extreme restrictions