Free Calorie Deficit Calculator
Estimate your daily calories for weight loss based on your age, weight, and activity level.
Your results will be displayed here.
This calculator uses the scientifically-validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then applies activity multipliers to calculate your Total Daily Energy Expenditure (TDEE). Weight loss targets are based on creating appropriate calorie deficits.
Results are general guidelines and may not be accurate for everyone due to individual variation in genetics, body composition, medical conditions, and other factors. This tool is intended for informational purposes only. Before making significant changes to your diet or exercise routine, please consult with a qualified healthcare professional or registered dietitian. Learn more about our methodology.
Get personalized tips based on your preferred approach
There are 3 proven ways to lose weight. Which interests you most?
Eat Less
Focus on portion control and calorie reduction
You'll get:
- Meal planning guides
- Portion control tips
- Healthy recipe ideas
Workout More
Increase physical activity and exercise
You'll get:
- Workout routines
- Exercise tracking
- Fitness motivation
Balance Your Metabolism
Optimize your metabolic health naturally
You'll get:
- Metabolism boosting tips
- Hormone optimization
- Sleep & stress guidance