Body & Weight

Calorie Deficit Calculator

Find the exact daily calorie target to reach your goal weight safely. Works for both weight loss and weight gain.

👤 About You

Gender

Age

Height (cm)

Current Weight (kg)

Goal Weight (kg)

Timeframe (weeks)

🏃 Activity Level

Sedentary

×1.2

Lightly Active

×1.375

Moderately Active

×1.55

Very Active

×1.725

Super Active

×1.9

⚠️ This plan may be too aggressive

A daily deficit of 6,875 kcal exceeds the safe maximum of 1,000 kcal/day. Daily target of -4,226 kcal falls below the safe minimum (1,500 kcal). Extend your timeframe or consult a dietitian.

-4,226

kcal/day target

TDEE − 6,875 kcal

6.3 kg

loss per week

Over 12 weeks

📊 Summary

Your TDEE (Maintenance)2,649 kcal

Daily deficit6,875 kcal

Daily calorie target-4,226 kcal

Total weight to lose75.0 kg (577,500 kcal)

Timeframe12 weeks

🥗 Set Your Macros ⚡ TDEE Details