Calorie Deficit Calculator

Estimate your maintenance calories and a sensible range for gradual weight loss. These are starting estimates, not a prescription. Adjust based on real progress over a few weeks.

Sex

Age

Height (cm)

Weight (kg)

Activity level

1950Maintenance

1700Mild loss (~0.25 kg/wk)

1450Moderate loss (~0.5 kg/wk)

These are rough estimates from the Mifflin-St Jeor formula, not a prescription. Calorie needs vary by individual. This is general information, not medical advice. Talk to a doctor or dietitian before starting a diet, especially with any health condition.