Caloric Deficit/Surplus Calculator
Plan your daily calorie target for weight loss or gain. Enter your details and goal to calculate a safe deficit or surplus, see projected weekly change, and estimate how long it will take to reach your goal weight.
How is this calculated?
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), which is then multiplied by an activity factor to determine your Total Daily Energy Expenditure (TDEE).
Mifflin-St Jeor BMR:
Male: BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) + 5
Female: BMR = (10 × weightkg) + (6.25 × heightcm) − (5 × age) − 161
TDEE = BMR × Activity Multiplier
Caloric adjustment: One pound of body fat is approximately 3,500 calories. To lose or gain weight at a specific rate, a daily caloric deficit or surplus is applied:
0.5 lb/week = 250 cal/day | 1.0 lb/week = 500 cal/day | 1.5 lb/week = 750 cal/day | 2.0 lb/week = 1,000 cal/day
Safety floor: Target calories are never set below 1,200 cal/day for women or 1,500 cal/day for men. If the calculated target falls below these thresholds, a warning is displayed recommending a slower rate of change or consultation with a healthcare provider.
These are estimates. Individual metabolism varies based on genetics, body composition, hormones, and other factors. Use the results as a starting point and adjust based on real-world progress over 2–4 weeks.