nutrition
Calorie Deficit Calculator
Convert weekly fat loss targets into daily calorie deficits and target intake.
BMR
TDEE
Target calories
Protein
176g
704 calories
Fat
46g
414 calories
Carbs
135g
539 calories
How the calorie estimate works
BMR uses Mifflin-St Jeor. TDEE multiplies BMR by an activity factor, then goal calories add a practical deficit or surplus. Treat the result as a starting target and adjust after two weeks of scale trend data.
Related calculators
Training guidesTDEE Calculator
Estimate maintenance calories with Mifflin-St Jeor and adjust for cutting or bulking.
BMR Calculator
Calculate basal metabolic rate and see how it converts into daily maintenance calories.
Macro Calculator
Calculate protein, fat, and carb targets from calories and bodyweight.
Protein Intake Calculator
Find practical daily protein targets for cutting, maintaining, or gaining muscle.
Questions lifters ask
How should I use the Calorie Deficit Calculator? +
Use the output as a starting estimate, track actual bodyweight and performance for two weeks, then adjust based on trend data.
Is this medical advice? +
No. These calculators are for general training planning. Work with a qualified professional if you have medical conditions or disordered eating history.