Find Your Calorie Deficit for Weight Loss
Work out how many calories to eat to lose weight at a steady rate.
💡 Uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. TDEE multiplies BMR by your activity level. These are estimates — adjust based on real-world results over a few weeks. Not medical advice.
Weight Loss tips
A 500-calorie daily deficit targets roughly 0.5kg (1lb) of fat loss per week.
Don't go too aggressive — very low intake is hard to sustain and costs muscle, not just fat.
Track real results for 2–3 weeks and adjust; the formula is a starting estimate, not a guarantee.
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