Calorie Deficit Calculator
Maintain and lose figures together, so the gap is visible.
FREE - NO SIGN-UP - RUNS ON YOUR DEVICE
The figures stay in this browser tab
- 3goals shown
- Gapmaintain minus lose
- Liveupdates as you type
- 0data uploaded
Calorie Deficit Calculator at a glance
- Input
- Age, sex, size, activity, goal
- Output
- Lose, maintain and gain figures
- Deficit size
- Read from the figures shown
- Weight loss timeline
- No timeline is predicted
- Health notice
- Estimate, not medical advice
- Processing
- Runs locally in your browser
- Price
- Free
- Account required
- No
How to use Calorie Deficit Calculator
- 1
Fill in your details
Enter details and goal.
- 2
Compare the figures
Compare maintain and lose.
- 3
Keep the summary
Copy it if you need it.
Frequently asked questions
How big a deficit does this set?
It does not set one. It shows the figure that maintains your weight and the figure for losing, and the difference between the two is the deficit that follows from your inputs.
Can it tell me when I will reach a weight?
No. It estimates daily calories for a goal and stops there. It does not project a date or a rate of change.
Which method is behind the numbers?
Mifflin-St Jeor, applied to the values you enter and your activity level. The method is named on the panel so the result can be checked.
Is a deficit safe for me?
That is a question for a qualified health professional. This is a general estimate from a formula, not advice about your own circumstances.
Reading the gap between two figures
Enter age, sex, height, weight, activity and goal. Mifflin-St Jeor estimates for losing, holding and gaining appear together, and the difference between two of them is the deficit.
- The maintain figure is what everything else is measured against, so check it matches an ordinary week before reading the gap.
- Activity level moves both numbers together, which means an optimistic choice shifts the whole set.
- Estimates from different methods disagree, so treat the gap as a rough distance rather than an exact allowance.
Full specification
| Input | Age, sex, height, weight, activity level and which of the three goals you want. |
|---|---|
| Output | Mifflin-St Jeor daily calorie estimates for losing, maintaining and gaining weight. |
| Deficit size | Not something you set. Read it as the difference between the maintain and lose figures shown. |
| Weight loss timeline | Not calculated. The panel gives daily calorie estimates and stops there. |
| Health notice | This result is an estimate for general information and is not medical advice. |
| Processing | All calculations run locally in the current browser tab. |
| Price | Free |
| Account required | No |
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