gardencalculator.net

Calorie Deficit Calculator

Set a daily calorie deficit and see the intake it implies, the weekly rate of change, and whether the pace is sustainable.

Written by Jude Ramsey · Last updated August 2026 · How these calculators are checked

The method behind this calculator

A deficit is simply eating below maintenance. The calculator estimates your maintenance level from the Mifflin-St Jeor equation and your activity, then subtracts the deficit you choose.

It also flags when a deficit is too aggressive. Intakes below roughly 1,500 kcal for men or 1,200 for women are hard to meet nutritionally and are not advisable without medical supervision, so the calculator says so rather than simply printing the number.

Step by step

  1. Enter your sex, age, height and weight.
  2. Choose the activity level that matches your week.
  3. Set a daily deficit and read the intake and weekly rate.

The calculation

BMR (Mifflin-St Jeor) = 10×kg + 6.25×cm − 5×age + s maintenance = BMR × activity factor weekly change ≈ deficit × 7 ÷ 7,700 kcal per kg

Worked example

On the values this calculator opens with, the daily intake is 1,848 kcal. Underneath, Maintenance comes out at 2,348 kcal and Resting rate at 1,708 kcal. Change any field and every figure updates as you type.

Questions people ask about this

How big should a calorie deficit be?
300–500 kcal a day is the usual starting range. It is slower than crash approaches but far easier to sustain, which is what determines the outcome.
Why is 7,700 kcal used per kilogram?
It is the conventional estimate of the energy stored in a kilogram of body fat. Real-world results vary because water, glycogen and adaptation all interfere.
Is this medical advice?
No. It is a general estimate. Anyone with a health condition, or with a history of disordered eating, should work with a doctor or registered dietitian rather than a calculator.

Related calculators

Calorie calculatorTDEE calculatorMacros calculatorBMI calculator