Calorie Deficit Calculator
Your daily calorie target for a safe rate of fat loss.
This is a general estimate, not medical advice. Consult a healthcare provider before starting any significant diet change.
Target daily calories
2,161 kcal
Maintenance (TDEE)
2,711 kcal
BMR
1,749 kcal
BMR vs. maintenance vs. your target
For informational and educational purposes only — not medical advice, and not a substitute for consulting a qualified professional about your specific situation. TrueMeasureKit is not liable for decisions made based on these results. See our Terms of Service.
BMR, TDEE, and your calorie target
Your BMR (basal metabolic rate) is the energy your body burns at complete rest just to function. TDEE (total daily energy expenditure) adds in activity, using the Mifflin-St Jeor equation for BMR — widely considered the most accurate formula for the general population. A pound of fat stores roughly 3,500 kcal, so a moderate 500 kcal/day deficit produces about a pound of loss per week: sustainable, and easier to stick to than an aggressive cut that leaves you fatigued.
Frequently asked questions
What deficit size is considered safe?
A 500 calorie/day deficit is a commonly cited moderate target, producing roughly 1 pound (0.45 kg) of fat loss per week, since one pound of fat is roughly 3,500 calories. Larger deficits speed things up but increase the risk of muscle loss and rebound hunger.
Why did my weight loss slow down even on the same deficit?
As you lose weight, your maintenance calorie needs drop too (a lighter body burns less), so a deficit that worked initially gradually shrinks in real terms. Recalculating your TDEE periodically as your weight changes keeps the target accurate.
Is this calculator giving me medical or nutritional advice?
No — it applies standard calorie-balance formulas to the numbers you enter. It doesn't account for medical conditions, medications, or eating disorders; talk to a doctor or registered dietitian before starting an aggressive deficit.