Calorie Deficit Calculator
Estimate daily maintenance calories and explore a selected illustrative calorie reduction. Intended for adults aged 20 and above.
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Calorie Deficit Calculation Results
How the calculation works
The Mifflin-St Jeor equation estimates basal metabolic rate (BMR). Multiplying BMR by an activity factor estimates maintenance calories. The chosen calorie reduction is then subtracted to produce an illustrative daily intake.
Important: This is not a personalised weight-loss plan. Energy needs and safe intake vary. Do not use during pregnancy, breastfeeding or for children. Seek clinical advice for medical conditions or concerns about disordered eating.
Frequently Asked Questions
What is a calorie deficit?
A calorie deficit means consuming fewer calories than your estimated daily energy expenditure.
How is maintenance calorie intake estimated?
This tool estimates resting energy with the Mifflin-St Jeor equation and multiplies it by an activity factor.
Does a calorie deficit guarantee weight loss?
No. Individual metabolism, measurement error, changes in activity and other factors affect actual results.
What is the difference between BMR and maintenance calories?
BMR estimates energy used at rest. Maintenance calories also account for daily activity.
Can I use this calculator during pregnancy?
No. Pregnancy and breastfeeding require individual nutritional guidance.
Does the calculator recommend a specific deficit?
No. The selected reduction is illustrative and not a personalised dietary recommendation.
When should I seek professional advice?
Seek professional guidance for medical conditions, a history of disordered eating, pregnancy, breastfeeding or concerns about nutrition.
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