nutrition
Calorie Deficit Calculator
BMR
TDEE
Target calories
Protein
176g
704 calories
Fat
46g
414 calories
Carbs
135g
539 calories
Convert weekly fat-loss targets into a daily calorie deficit and target intake. Supports kg/week or lb/week with clear macro estimates.
How the calorie estimate works
BMR uses Mifflin-St Jeor. TDEE multiplies BMR by an activity factor, then goal calories add a practical deficit or surplus. Treat the result as a starting target and adjust after two weeks of scale trend data. This is a planning estimate, not medical advice.
Related calculators
Training guidesTDEE Calculator
Estimate daily maintenance calories with Mifflin-St Jeor, activity factors, and goal adjustments. Supports kg/cm and lb/ft-in inputs.
BMR Calculator
Calculate basal metabolic rate with the Mifflin-St Jeor equation, then see how activity changes BMR into an estimated maintenance intake.
Macro Calculator
Calculate protein, fat, and carb targets from calories and bodyweight. Use manual calories or goal-based TDEE numbers with no signup.
Protein Intake Calculator
Find a practical daily protein target for strength training, cutting, maintaining, or gaining muscle, with kg and lb inputs supported.
Questions lifters ask
How should I use the Calorie Deficit Calculator? +
Use the output as a starting estimate, track actual bodyweight and performance for two weeks, then adjust based on trend data.
Is this medical advice? +
No. These calculators are for general training planning. Work with a qualified professional if you have medical conditions or disordered eating history.