Calculators / Calorie Deficit
Calorie Deficit Calculator
Find your maintenance calories, then pick a cut that fits your pace.
Your numbers
Maintenance calories
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Estimated with the Mifflin-St Jeor equation × your activity level.
Deficit targets
- Mild −250 kcal · ≈0.25 kg / week—
- Standard −500 kcal · ≈0.5 kg / week—
- Aggressive −750 kcal · ≈0.75 kg / week—
Some of these targets fall below 1,400 kcal/day — that’s very low for most adults. Favour a milder deficit, and talk to a professional before eating this little.
A steady, modest deficit you can keep beats an aggressive one you can’t. Pair it with resistance training and the protein target from our protein calculator to hold on to muscle.
General fitness estimates for healthy adults — not medical advice.
Cut calories, not corners on form
Training hard in a deficit is where technique slips — FitFormBuddy watches through your camera and keeps every rep honest.
