📐 Formula · Mifflin-St Jeor BMR (1990) × Harris-Benedict Activity Multiplier · ~7,700 kcal = 1 kg fat · Source: NHLBI · U.S. Dietary Guidelines

Calorie Deficit Calculator

Determine your exact caloric balance. Slide to fit your physical profile and drag your weekly weight loss velocity to project your target completion timeline instantly.

1. Physical Dimensions

Gender

Male

Female

Age

30 yrs

Height

170 cm / 5'7"

Current Weight

75 kg / 165 lbs

2. Targets & Focus

Goal Weight

68 kg / 150 lbs

Weekly Fat Loss Velocity

0.5 kg / 1.1 lbs

Daily Physical Activity

Sedentary Little/No Exercise

Lightly Active 1-3 days/week

Moderately Active 3-5 days/week

Very Active 6-7 days/week

Disclaimer: Caloric estimates are based on population-level formulas. Individual results vary due to genetics, hormones, and metabolic adaptation. Consult a registered dietitian before making significant dietary changes.

YOUR CALORIC METRIC

1,850

Daily Deficit Calorie Target

Basal Metabolic Rate (BMR) 1,540 kcal

Maintenance Expenditure (TDEE) 2,380 kcal

Configured Daily Deficit -550 kcal

Weight Loss Roadmap

Expected Goal Date

Oct 12, 2026

Required Duration

98 Days

Estimated fat loss: 2.0 kg / month