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Find Your Calorie Deficit for Weight Loss

Work out how many calories to eat to lose weight at a steady rate.

Hakuna kuingia kinachohitajika
Maintenance (TDEE)
2,556
calories/day Β· BMR 1,649
Lose weight
2,056
Mild loss
2,306
Maintain
2,556
Mild gain
2,806
Gain weight
3,056
Lose weight (βˆ’0.5kg/wk)
2,056 cal
Mild loss (βˆ’0.25kg/wk)
2,306 cal
Mild gain (+0.25kg/wk)
2,806 cal
Gain weight (+0.5kg/wk)
3,056 cal

πŸ’‘ Uses the Mifflin-St Jeor equation, the most accurate BMR formula for most people. TDEE multiplies BMR by your activity level. These are estimates β€” adjust based on real-world results over a few weeks. Not medical advice.

Weight Loss tips

πŸ“‰

A 500-calorie daily deficit targets roughly 0.5kg (1lb) of fat loss per week.

πŸ’‘

Don't go too aggressive β€” very low intake is hard to sustain and costs muscle, not just fat.

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Track real results for 2–3 weeks and adjust; the formula is a starting estimate, not a guarantee.

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Kwa nini utumie yetu?

βœ“Bure kabisa β€” bila gharama zilizofichwa, kamwe
βœ“Hakuna akaunti, barua pepe, au kuingia kinachohitajika
βœ“Faili hazitoki kwenye kifaa chako kamwe
βœ“Hakuna kikwazo cha ukubwa wa faili kabisa
βœ“Hakuna alama za maji kwenye matokeo yoyote

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Calculate Your BMR

Find your basal metabolic rate β€” the calories you

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Back to Calorie & TDEE Calculator