Weight Management Tool
Calorie Deficit Calculator
Calculate your daily calorie deficit to reach your weight loss goals safely and effectively.
👤 Personal Details
Age
yrs
Gender
📐 Body Measurements
Height
cm
Current Weight
kg
🏃 Activity Level
Activity Level
Light exercise 1-3 days/week
🎯 Goal Settings
Target Weight Loss
kg/week
Safe rate: 0.5-1 kg per week
Target Weight (optional)
kg
Set 0 to use weekly loss target
Deficit
0
Daily Calorie Target
0
calories per day
Maintenance Calories
0 kcal
Daily Deficit
0 kcal
Weekly Loss
0 kg
Time to Goal
—
💡 Health Tip: A deficit of 500-750 calories per day is safe and sustainable for most adults. Always consult a healthcare professional before starting any diet.
📊 Weekly Projection
| Week | Weight (kg) | Loss (kg) | Cumulative |
|---|
How the formula works
BMR = 10 × Weight + 6.25 × Height − 5 × Age + S | TDEE = BMR × Activity Factor | Deficit = TDEE − Target
- BMR = Basal Metabolic Rate (calories at complete rest)
- TDEE = Total Daily Energy Expenditure
- Activity Factors: Sedentary=1.2, Light=1.375, Moderate=1.55, Active=1.725, Extra=1.9
- Daily Deficit = TDEE − Calorie Target
- 1 kg fat ≈ 7,700 calories
- Safe Rate: 0.5-1 kg/week (500-1000 kcal deficit)