Calorie deficit.
Choose a 10%, 15% or 20% deficit from estimated maintenance. Targets update with your selection.
Daily maintenance
An estimate of the energy you use in a typical day.
Tap the ring to explore your energy
Energy breakdown & inputs
Estimated energy for basic functions such as breathing, circulation and temperature regulation.
Calculated from: 65.0 kg · 168 cm · 30 years
Set your direction
A moderate adjustment. Watch hunger and your longer-term trend.
About 287 kcal/day below the maintenance estimate. Observe a few weeks and adjust.
Your macro split
grams / dayTap a nutrient to understand the estimate
Estimated as body weight × 1.8 grams for everyday planning.
Protein is based on body weight; fat uses 28% of calories. Carbohydrates fill the remainder. Adjust to your preferences.
Compare the equations
Add body fat to compare
Add body fat to compare
Different equations use different populations and assumptions. More equations do not make an estimate more accurate.
Calculate a deficit from maintenance
Daily target = estimated maintenance × (1 − deficit percentage). With maintenance of 2,400 kcal, a 10%, 15% or 20% adjustment gives 2,160, 2,040 or 1,920 kcal/day. Percentages make the arithmetic consistent; they do not establish that a target suits you.
Do not subtract a deficit from BMR instead. Compare resting and total daily needs. Targets below 1,200 kcal with the female coefficient or 1,500 with the male coefficient trigger a caution and withhold macro amounts. These are product guardrails, not universal safe minimums; a higher intake can still be inadequate. Loss output is withheld when BMI is below 18.5.
Intake, expenditure and water balance change over time, so this tool does not turn a fixed calorie conversion into a promised goal date. Observe a longer trend in the journal and seek individual guidance when the plan does not fit your health or circumstances.
Methods & references
An informational tool; no medical review is claimed. Activity factors and caution thresholds are product planning conventions. Citations do not imply endorsement.
Use the estimate as a starting point.
Track weight and intake under consistent conditions for a few weeks. Adjust the estimate to match your longer-term trend.
Keep your plan connected.
Use the same details across your nutrition tools.
TDEE calculator
Find your daily calorie needs.
Explore toolProtein calculator
Estimate daily protein and per-meal amounts.
Explore toolBMR calculator
Understand your resting energy.
Explore toolBMI calculator
Calculate adult BMI and reference ranges.
Explore toolProgress journal
Track body weight and calorie intake.
Explore toolFind your baseline
Enter your details and choose the activity level that looks like an ordinary week.
Choose a direction
Maintain, lose, or gain. Use a manageable change rather than chasing the lowest number.
Check the bigger picture
Track consistent observations over a few weeks. Adjust as your needs change.
How the calculator works
Equations, assumptions and limitations.
How is my deficit calculated?
Choose 10%, 15% or 20% below the estimated maintenance calories. The selected percentage is a planning option, not an individualized recommendation.
Why is there no promised weight-loss date?
Weight change is affected by changing energy needs, body water, food logging and other factors. A fixed calorie deficit cannot guarantee a specific date.
What does the low-target warning mean?
The product flags low targets and withholds macro planning. The thresholds are caution rules, not universal safe minimums, and higher values can still be inadequate for an individual.
Where is my information stored?
Calculations run in your browser. This tab temporarily keeps your working details when switching tools or languages; closing it clears them. Remember my details saves a persistent profile only if you choose it. Journal entries stay in local browser storage. Sharing puts your chosen inputs into the link, where anyone with it can read them.