Calorie deficit calculator
Tell us age, height, weight, and how active you are. We estimate what you burn in a day, then take off the deficit you pick. It’s a starting guess, not a meal plan.
Result
Calories to hold your weight
2,124 kcal
Calories to eat
1,624 kcal
A common estimate called Mifflin-St Jeor, times a rough activity factor. Not a meal plan.
Here’s one
30-year-old woman, 165 cm, 65 kg, moderate activity, 500 kcal deficit
For that person the resting estimate is about 1,370 calories. A moderately active day multiplies that by 1.55, so maintenance is about 2,124. Eat 500 under that and you’re near 1,624.
How it works
We start with a resting estimate from weight, height, age, and sex. Then we bump it up for how active you said you are, and subtract the deficit you picked.
Where this comes from
The resting number comes from the Mifflin–St Jeor equation. The activity steps (desk job through a very physical day) are the usual multipliers people put on top of it. They are not in that paper, and they are not a lab measurement.
Good for
Sketching a daily number to try. Check it against the scale over a few weeks and nudge it.
If you’re wondering
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Not a checkup