Calorie Deficit Calculator

A quick way to estimate your maintenance calories, a healthy deficit, and how long your goal might take.

Accurate math

Uses the Mifflin–St Jeor formula with activity multipliers.

Clear target

Shows maintenance calories and a 500 kcal deficit.

Goal timeline

Estimates weeks to reach your goal weight.

Stylized dashboard illustrating calorie targets and progress.

Maintenance calories, 500 kcal deficit, and weekly change all in one place.

Metric and imperial entries supported with simple toggles.

No sign-up required—just enter your info and calculate.

Enter your details

Adjust the inputs any time—your numbers update instantly.

Gender

Age

Current weight

Goal weight

Height

Activity level

This tool is for education only. Talk with a healthcare professional before making major diet changes.

Results

Your numbers will show here.

Enter your stats and hit calculate to see calories, a safe deficit, and the projected timeline.

Balanced meals, hydration, and regular movement help you stay on track. Check in with a licensed professional if you have medical conditions or special requirements.