Free Calorie Deficit Calculator: Plan Your Weight Loss Diet
Calculate your optimal calorie intake for effective and sustainable weight loss
Your Personalized Results
Basal Metabolic Rate
1618 calories/day
Calories your body needs at complete rest
Total Daily Energy
2508 calories/day
Total calories you burn daily with activity
Target Intake
2008 calories/day
Recommended daily calorie intake for weight loss
Your Weight Loss Plan
Your daily calorie deficit: 500 calories
Estimated weight loss: 0 lbs per week
*These estimates assume consistent adherence to the calorie deficit and may vary based on individual factors.
Suggested Macronutrient Breakdown
Protein (30%)
151 g
602 calories
Carbohydrates (45%)
226 g
904 calories
Fats (25%)
56 g
502 calories
This is a general recommendation. You may need to adjust these ratios based on your specific dietary preferences or requirements.
Understanding Calorie Deficit
A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored fat for energy, resulting in weight loss. The general rule is that a deficit of 3,500 calories leads to approximately 1 pound of fat loss.
This calculator estimates your Basal Metabolic Rate (BMR) using either the Mifflin-St Jeor Equation, the Revised Harris-Benedict Equation, or the Katch-McArdle Formula, depending on your selection. Your Total Daily Energy Expenditure (TDEE) is then calculated by multiplying your BMR by an activity factor.
For sustainable weight loss, it's generally recommended to aim for a moderate calorie deficit that results in losing 1-2 pounds per week. Rapid weight loss can lead to muscle loss and metabolic adaptations that make maintaining weight loss more difficult in the long term.
Sample Meal Plan Ideas
1200-1300 Calories
- Breakfast: Greek yogurt with berries (250 cal)
- Lunch: Grilled chicken salad (350 cal)
- Dinner: Baked fish with vegetables (400 cal)
- Snack: Apple with almond butter (200 cal)
1500-1600 Calories
- Breakfast: Oatmeal with nuts and fruit (350 cal)
- Lunch: Turkey wrap with side salad (450 cal)
- Dinner: Stir-fry with lean beef (500 cal)
- Snacks: Cottage cheese and crackers (300 cal)
1800-2000 Calories
- Breakfast: Eggs, toast, and avocado (450 cal)
- Lunch: Quinoa bowl with chicken (550 cal)
- Dinner: Salmon with sweet potato (600 cal)
- Snacks: Protein shake and fruit (400 cal)
These are simplified examples. For a personalized meal plan, consider consulting with a registered dietitian or nutritionist.
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