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Calorie Deficit Calculator

Get your TDEE from Mifflin-St Jeor, enter your daily calorie target, and see exactly how many pounds you'll lose per week and when you'll hit your goal.

Where this fits

❤️ HealthFoundersHouseholds

This tool sits in the health domain and connects best with the next tools in that decision lane.

Healthy BMI18.5 – 24.9
Daily Calories2,000 – 2,500
Sleep Cycle90 min

Personal Info

Weight & Calories

TDEE: 2904 kcal/day (your maintenance calories)

Start: 200 lbsGoal: 175 lbs

25.0 lbs to lose

TDEE

2904

kcal/day

Daily Deficit

1104

kcal/day

Rate

2.21

lbs/week

Weeks to Goal

11

Jul 7, 2026

Pace Assessment

Aggressive

Aggressive (>650 kcal/day deficit)

Safe deficit range: 250–750 kcal/day (0.5–1.5 lbs/week loss)

Warning: deficits over 750 kcal/day risk muscle loss and nutrient deficiencies. Consider a less aggressive target.

Mifflin-St Jeor is the most validated BMR equation for general adults. Individual metabolism varies by 10–15%. Adjust based on real results over 2–3 weeks.

1

BMR (Mifflin-St Jeor)

10 × kg + 6.25 × cm − 5 × age + 5

= 1873 kcal/day

10×90.7 + 6.25×177.8 − 5×30 + 5 = 1873 kcal (70" = 178 cm, 200 lbs = 90.7 kg)

2

TDEE (Total Daily Energy Expenditure)

BMR × Activity Multiplier

= 2904 kcal/day

1873 × 1.55 (Moderately Active) = 2904 kcal

3

Daily Deficit

TDEE − Daily Calorie Target

= 1104 kcal/day deficit

2904 − 1800 = 1104 kcal/day

4

Weekly Fat Loss

(Deficit × 7) ÷ 3,500 kcal/lb

= 2.21 lbs/week loss

(1104 × 7) ÷ 3,500 = 2.21 lbs/week

5

Weeks to Goal

lbs to lose ÷ lbs per week

= 11 weeks

25.0 lbs ÷ 2.21 lbs/week = 11 weeks

#ShowYourWork

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