Calorie Deficit Calculator
Plan your weight loss journey with scientifically-backed calorie and macro targets
📏 Measurement Units
👤 Personal Information
years
cm
kg
kg
🏃 Activity Level
Select the option that best describes your lifestyle
Sedentary
Little to no exercise, desk job
Light Activity
Light exercise 1-3 days per week
Moderate Activity
Moderate exercise 3-5 days per week
Active
Heavy exercise 6-7 days per week
Very Active
Very heavy exercise, physical job
🎯 Your Calorie Plan
BMR
1456
calories/day
TDEE
1747
calories/day
Daily Target
1497
calories/day
Daily Deficit
250
calories
📊 Weight Loss Timeline
Reach your goal in 10 weeks
Weekly Loss
0.5 kg
Time to Goal
10 weeks
Goal Date
Mar 26
🥗 Macronutrient Targets
Balanced distribution for sustainable weight loss
1497
calories
Protein
112g (30%)
Carbs
168g (45%)
Fat
42g (25%)
📈 Progress Tracking
Log your weight to track progress
💾 Data Management