Health & Fitness · Free tool
Calorie Deficit Calculator
Calculate calorie target for weight loss. BMR + activity + slow/moderate/aggressive pace.
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.
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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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