⚖️ Calorie Deficit Calculator

Your personalized roadmap to sustainable fat loss • Understand your numbers, fuel smarter.

💡 Science-based • Real food focus

📊 Personal Calorie Estimator

👤 Gender Female Male

📏 Age (years)

⚖️ Weight (kg)

Switch to lbs? Use 1 kg = 2.205 lbs

📏 Height (cm)

🏃‍♂️ Activity Level Sedentary (little or no exercise) Lightly active (1–3 days/week) Moderately active (3–5 days/week) Very active (6–7 days/week) Extra active (physical job + training)

🎯 Deficit intensity Gentle deficit (10% ↓) – slow & sustainable Moderate deficit (15% ↓) – recommended Aggressive deficit (20% ↓) – faster loss

⚡ YOUR NUMBERS

— kcal

🔥 Daily deficit target:
—

🥩 Protein — g  |  🥑 Fats — g  |  🍚 Carbs — g

📉 Estimated weekly fat loss: — kg/week

⚕️ Estimates based on Mifflin-St Jeor equation. Always consult a professional before major changes.

🧠 Deficit decoded

A calorie deficit means eating less than your body burns. Aim for 300–500 kcal deficit daily for 0.5–1 lb (0.25–0.5 kg) loss per week.

⭐ Golden rule: Protein + fiber + strength training = preserve muscle while losing fat.

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🥗 Smart swaps for deficit

Zoodles instead pasta Greek yogurt Lean poultry Berries Sparkling water

• 🥩 Prioritize protein – 1.6–2.2g per kg body weight
• 🥦 Volume eating – low-calorie dense foods keep you full
• 💧 Hydration & sleep – crucial for metabolism & cravings
• 🏋️ Resistance training preserves muscle mass in deficit

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📆Sample deficit day (1500 kcal)

🍳 Breakfast: Oats + protein shake (350)
🥗 Lunch: Grilled chicken & quinoa bowl (450)
🍎 Snack: Apple + almonds (180)
🍽 Dinner: Salmon + roasted veg (520)