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Find Your Calorie Deficit for Weight Loss

Work out how many calories to eat to lose weight at a steady rate.

Nid oes angen mewngofnodi

Age

Weight (kg)

Height (cm)

Activity level

Maintenance (TDEE)

2,556

calories/day · BMR 1,649

Lose weight

2,056

Mild loss

2,306

Maintain

2,556

Mild gain

2,806

Gain weight

3,056

Lose weight (−0.5kg/wk)

2,056 cal

Mild loss (−0.25kg/wk)

2,306 cal

Mild gain (+0.25kg/wk)

2,806 cal

Gain weight (+0.5kg/wk)

3,056 cal

💡 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.

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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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Back to Calorie & TDEE Calculator