Calorie Deficit Calculator - Free Weight Loss & Macro Tool

Calorie Deficit Calculator

Your ultimate tool to calculate TDEE, BMR, and customize your diet plan for weight loss or muscle gain.

Your Details

Moderately Active (3-5 days)
Sedentary (Office Job) Little to no exercise
Lightly Active (1-3 days) Light exercise
Moderately Active (3-5 days) Moderate exercise
Very Active (6-7 days) Hard exercise
Super Active (Physical Job) Very hard exercise
Mifflin-St Jeor (Recommended)
Mifflin-St Jeor Most accurate
Harris-Benedict Original formula
Katch-McArdle Needs body fat %
Fat Loss (Deficit)
Fat Loss (Deficit) Calorie deficit
Muscle Gain (Surplus) Calorie surplus
Maintain Weight Calorie maintenance
Higher % = Faster Results but harder to stick to.

Your Personal Plan

Estimated Weight Change: 0 kg per week.
0 Daily Target Calories
0 TDEE (Maintenance)
0 BMR (Basal Rate)

Macro Split (Daily)

0g Protein
0g Carbs
0g Fats

Recent Calculations

DateGoalTarget CalsMacros (P/C/F)Remove

How to Use This Calorie Deficit Calculator

Welcome to the most advanced Calorie Deficit Calculator. Whether you want to lose belly fat, build muscle, or maintain your physique, knowing your numbers is the first step.

What is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body burns (TDEE). This forces your body to use stored fat for energy, leading to weight loss. Our tool uses scientifically proven formulas like Mifflin-St Jeor and Katch-McArdle to ensure accuracy.

Understanding Your Macros

  • Protein: Essential for muscle repair and growth. High protein helps retain muscle during a deficit.
  • Carbohydrates: Your body's primary energy source for workouts and daily activity.
  • Fats: Vital for hormonal health and nutrient absorption.

Use the "Save PDF" feature to keep your nutrition plan handy. Consistency is key to achieving your fitness goals!