Caloric Deficit Calculator

A caloric deficit is when you eat fewer calories than your body burns. This forces your body to burn stored fat for energy, which is how you lose weight.

A safe, sustainable deficit is 300 to 500 calories below your Total Daily Energy Expenditure (TDEE). This helps you lose 0.5 to 1 pound per week while maintaining muscle mass and energy levels.

We estimate your Basal Metabolic Rate (BMR) using the clinical Mifflin-St Jeor equation. We then multiply this baseline by an activity multiplier based on how active you are throughout the week.

Eating below 1,200 calories (for women) or 1,500 calories (for men) can trigger metabolic slowdown, muscle wasting, and nutritional deficiencies. If your target budget falls below this, it is safer to increase your daily activity instead of cutting more food.

No, because we already account for your exercise in your TDEE activity factor. Double-counting workout calories often leads to overeating and stalls weight loss progress.