Calorie Deficit Calculator
Find your daily calorie target to lose, maintain, or gain weight — based on your body and activity level.
BMR + TDEEMifflin-St Jeor FormulaIndian Lifestyle
🔥 Your Details
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calories per day
Basal Metabolic Rate (BMR)—
Total Daily Energy Expenditure (TDEE)—
Daily Calorie Target—
Daily Deficit / Surplus—
Estimated Weekly Change—
Do not go below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision. This is not medical advice.
Understanding BMR and TDEE
Your Basal Metabolic Rate (BMR) is the number of calories your body burns at complete rest — just to keep organs functioning, breathe, and maintain body temperature. It accounts for 60–75% of total calorie expenditure.
Your Total Daily Energy Expenditure (TDEE) multiplies BMR by an activity factor to account for movement, exercise, and daily activity. This is the number of calories you need to eat to maintain your current weight.
Mifflin-St Jeor BMR Formula:
Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × Activity Factor
Weight Loss Target = TDEE − 500 kcal/day (≈ 0.5 kg/week loss)
Frequently Asked Questions
How much of a calorie deficit is safe?
A deficit of 300–500 kcal/day leads to 0.3–0.5 kg/week loss — sustainable and safe. A 750–1,000 deficit (0.75–1 kg/week) is the upper safe limit. Larger deficits cause muscle loss, fatigue, and nutritional deficiencies. For most Indians, a 400–500 kcal deficit is the sweet spot.
Why am I not losing weight despite eating less?
Common reasons: underestimating food portions (Indian food — ghee, oil, rice — is calorie-dense), overestimating exercise burn, metabolic adaptation (body adjusts to lower intake), water retention masking fat loss, or thyroid issues. Track food accurately for 2 weeks to identify the gap.
What should I eat to hit my calorie target?
Focus on protein (1.6–2g per kg body weight) — dal, paneer, eggs, chicken, fish, Greek yogurt. Fill the rest with vegetables, whole grains, and healthy fats. For Indian diets, replace maida with atta, reduce sugar in chai, use less oil in cooking, and watch portion sizes of rice.
Does exercise count toward my calorie deficit?
Yes — that's the activity factor in TDEE. However, people often overestimate exercise burn. 30 minutes of walking burns roughly 150–200 kcal, not 500. The most sustainable approach is to eat at a deficit AND exercise, rather than trying to "out-exercise" a bad diet.