Calorie Deficit Calculator
A calorie deficit means eating less energy than your body uses. This page first estimates your daily total, then subtracts the gap you choose. Daily intake is never shown below 1,200 calories.
- Free
- Works offline after your first visit
- Saves on this device
- No sign-up
- Updated
How it works
Your resting use is worked out with the Mifflin-St Jeor equation, then multiplied by an activity factor to give a daily total.
Daily intake is that total minus your chosen gap. If the result would fall under 1,200 calories, the tool shows 1,200 instead, and the gap actually used is smaller.
Worked example
For a person 38 years old, 66 in tall and 165 lb, the daily total is about 1,987 calories. With a 500 gap, intake is 1,487 calories a day, and the gap used is 500.
Questions
What if I pick a large gap?
A big gap means a bigger drop in intake, which is harder to keep up. Many people find smaller, steady gaps easier to stick with.
Is the gap the same as weight lost?
Not exactly. Calories are only one part of weight change, and the scale also moves with water and daily habits.
Who should help me set a plan?
A doctor or dietitian can help, especially if you have a health condition or take medicine. This page only shows the arithmetic.
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