Calculate your optimal daily calorie deficit for safe and effective weight loss. Get personalized calorie targets, projected weight loss timelines, and weekly forecasts based on your TDEE and goals. Pure client-side.
A calorie deficit is the foundation of weight loss — it means consuming fewer calories than your body burns. This calculator uses the scientifically validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). It then calculates a personalized daily calorie target based on your chosen deficit level and projects how long it will take to reach your goal weight safely. All calculations happen in your browser — no data is sent to any server.