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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.

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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

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

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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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