Calorie Deficit Calculator

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This calorie deficit calculator helps you estimate how many calories you burn each day (TDEE — Total Daily Energy Expenditure) and then set a safe, sustainable calorie target for weight loss.

Your TDEE is made up of your BMR (the calories your body burns at rest) plus the energy you use for daily activities, movement, and exercise. This tool uses the Mifflin–St Jeor equation to calculate your BMR, adjusts for your activity level, and subtracts a calorie deficit based on your chosen weekly weight loss goal.

How to use it:

1. Enter your personal details.
2. Select your activity level.
3. Choose your weekly weight loss target.
4. View your estimated TDEE and suggested daily calories.

This tool provides general estimates and is not medical advice. Always check with your healthcare provider before making significant changes to your diet — especially if you take GLP-1 medications or have health conditions.