CalorieRange
中文Calculate calories

Free weight-loss planning tool

Calorie Deficit Calculator

Estimate your maintenance calories, choose a 10%, 15%, or 20% deficit, and get a daily target range you can test against your real weekly trend.

Your inputs

Build your daily target

Sex used by equation
Goal
Deficit pace

General estimate for adults aged 18-80. Not medical advice.

Use your result

Start with a modest deficit you can observe

A 10-20% reduction from estimated maintenance is a moderate starting range for many adults. Larger deficits are not automatically better: they are harder to sustain and make errors in activity estimates more consequential.

  • Use the daily range instead of chasing one exact number.
  • Review your weekly average trend after two to three weeks.
  • Make small adjustments when your actual trend differs.

What is a calorie deficit?

A calorie deficit means consuming less energy than your body uses over time. This calculator estimates maintenance calories from BMR and activity, then subtracts a percentage based on your selected pace.

Why use a percentage?

A fixed 500-calorie deficit has a very different impact on someone maintaining at 1,800 calories than on someone maintaining at 3,200. A percentage keeps the adjustment proportional to the estimate.