Calculator
What the Calorie Deficit Calculator does
Calorie Deficit Calculator: calculates Maintenance Calories (TDEE), Daily Deficit Needed and Target Daily Calories from Your Weight, Your Height and Your Age. Example: your weight 70 kg, your height 170 cm and your age 30 years gives maintenance calories (TDEE) 1,941.
The Calorie Deficit Calculator turns Your Weight, Your Height, Your Age and Sex into Maintenance Calories (TDEE), Daily Deficit Needed and Target Daily Calories. There is no submit step; the numbers move as you adjust them.
It is mostly used by readers checking a number from a clinic. Knowing how a figure is derived makes it much easier to interpret sensibly.
There is no account, no upload and no server round trip, because the page does the work itself.
Everything needed to verify a result is further down: the fields, the method and one fully worked example.
What do the Calorie Deficit Calculator fields mean?
The Calorie Deficit Calculator uses 6 inputs. Rather than an empty form you get a filled one, useful when you only want to test a single change.
| Field | What to enter | Default |
|---|---|---|
| Your Weight | measured in kg; accepts 30 to 250 | 70 |
| Your Height | measured in cm; accepts 100 to 230 | 170 |
| Your Age | measured in years; accepts 15 to 90 | 30 |
| Sex | choose from Male or Female | Male |
| Daily Activity Level | choose from Sedentary (desk job, little exercise), Lightly active (1 to 3 days/week), Moderately active (3 to 5 days/week), Very active (6 to 7 days/week) or Extra active (hard training / physical job) | Sedentary (desk job, little exercise) |
| Target Weekly Weight Loss | choose from 0.25 kg/week (very gradual), 0.5 kg/week (recommended pace), 0.75 kg/week or 1 kg/week (aggressive) | 0.25 kg/week (very gradual) |
How does the Calorie Deficit Calculator work?
Each output is derived from the inputs above in a single pass; there is no hidden state carried between runs, so the same inputs always give the same calculation.
Bad input produces a message, not a silently incorrect figure.
Worked example
These are the values the Calorie Deficit Calculator loads by default, and the result it produces from them. The defaults produce the result shown here; change any of them and the answer moves.
| Your Weight | 70 kg |
|---|---|
| Your Height | 170 cm |
| Your Age | 30 years |
| Sex | Male |
| Daily Activity Level | Sedentary (desk job, little exercise) |
| Target Weekly Weight Loss | 0.25 kg/week (very gradual) |
| Maintenance Calories (TDEE) | 1,941 |
|---|---|
| Daily Deficit Needed | 275 |
| Target Daily Calories | 1,666 |
| Safety Check | This target stays at or above the commonly cited safe minimum (~1500 kcal/day for men). |
| Plan | Eat about 1666 kcal/day: a 275 kcal/day deficit below your ~1941 kcal maintenance (TDEE): to lose roughly 0.25 kg/week. |
Read next: BMR and TDEE: Why Every Calculator Gives You a Different Number
How to use it
- Key in Your Weight in kg (30 to 250).
- Fill in Your Height in cm (100 to 230).
- Type Your Age in years (15 to 90).
- Pick a value for Sex: the options are Male or Female.
- Pick a value for Daily Activity Level: the options are Sedentary (desk job, little exercise), Lightly active (1 to 3 days/week), Moderately active (3 to 5 days/week), Very active (6 to 7 days/week) or Extra active (hard training / physical job).
- Pick a value for Target Weekly Weight Loss: the options are 0.25 kg/week (very gradual), 0.5 kg/week (recommended pace), 0.75 kg/week or 1 kg/week (aggressive).
- No confirmation step: what you type is what gets calculated.
- Read Maintenance Calories (TDEE), Daily Deficit Needed, Target Daily Calories, Safety Check and Plan in the results panel.
- If you need a record, Copy Link saves the inputs and Print produces a clean page.
What this tool does not do
- Body composition, ethnicity and age all shift what a "normal" result means for an individual.
- Population-level formulas cannot account for medical conditions, medication or pregnancy.
- There is no history: reload the page and the previous run is gone.
- A number that passes validation has been checked for plausibility, not for correctness.
Frequently asked questions
Enter Your Weight in kg, Your Height in cm and Your Age in years. Each field states its unit next to the input, and outputs are labelled the same way.
Your Weight accepts 30 to 250 kg. The range is enforced before the calculation runs, so a bad entry never reaches the formula.
With the values loaded when the page opens, maintenance calories (TDEE) comes out as 1,941. Edit any input and that figure moves with it.
No. The work runs in JavaScript inside this page, so your values never leave your device. You can confirm it in your browser network tab.
No cost and no account. Use it as often as you like.
It is a screening estimate, not a diagnosis. The formulas are standard, but they describe averages and you are not an average. Use it as a starting point for a conversation with a professional.