Health & Fitness · Free tool
Calorie Deficit Calculator
Calculate a calorie target for weight loss using BMR, activity level, and pace instantly online. Adjust for slow, moderate, or aggressive deficits for free in your browser with no signup.
Weight loss pace
Maintenance (TDEE)
2711 kcal/day
Target for weight loss
2211 kcal/day
1.0 lb/wk (0.45 kg/wk)
Uses Mifflin-St Jeor for BMR, then activity factor for TDEE. Weekly loss assumes the 3,500 kcal-per-pound rule (rough but standard). Don’t go below 1,200 kcal/day women or 1,500 kcal/day men without medical supervision — too low and you lose muscle, drop metabolism, and rebound.
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What it does
Calculate the calorie target for sustainable weight loss. Uses Mifflin-St Jeor BMR + activity factor + your chosen pace (slow/moderate/aggressive). Don’t go below 1,200 (women) / 1,500 (men) without medical supervision.
Embed this tool on your siteShow snippetHide
Paste this snippet into any page. Loads on-demand (lazy), no tracking scripts, and sized to most dashboards. Replace the height to fit your layout.
<iframe src="https://freetoolarena.com/embed/calorie-deficit-calculator" width="100%" height="720" frameborder="0" loading="lazy" title="Calorie Deficit Calculator" style="border:1px solid #e2e8f0;border-radius:12px;max-width:720px;"></iframe>How to use it
- Enter age, sex, weight, height.
- Pick activity level.
- Choose pace: slow (0.5 lb/wk), moderate (1 lb/wk), aggressive (1.5 lb/wk).
- Eat the target calories per day.
Frequently asked questions
- What's the 3,500 kcal-per-pound rule?
- A pound of body fat stores ~3,500 kcal. So a 500/day deficit ≈ 1 lb/wk lost. Real life: as you lose weight your TDEE drops, so the deficit shrinks. Recalibrate every 5-10 lb.
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