Find out exactly how many calories to eat per day to reach your goal weight
Your Details
Your Calorie Plan
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Maintenance calories/day
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Target calories/day
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Daily deficit
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Weeks to lose 5 kg
BMR (base metabolic rate)—
Maintenance (TDEE)—
Daily calorie target—
Weekly deficit—
⚠️ A deficit above 1,000 cal/day is not recommended. Consider a more gradual approach to preserve muscle and ensure you get adequate nutrition.
How does a calorie deficit work?
To lose weight, you need to consume fewer calories than you burn. Your TDEE (Total Daily Energy Expenditure) is how many calories your body burns at rest plus activity. Eating below your TDEE creates a deficit. Roughly 7,700 calories = 1 kg of fat. A 500 cal/day deficit = about 0.5 kg/week weight loss.
This tool uses the Mifflin-St Jeor equation, considered the most accurate for most adults.