Calorie Deficit Calculator
Turn your Total Daily Energy Expenditure into a fat-loss or muscle-gain calorie target by applying a daily deficit or surplus.
Calculate your calorie deficit
Enter your TDEE and goal to get your daily calorie target.
Enter your TDEE and goal, then click “Calculate deficit” to see your target.
How the deficit works
A calorie deficit is the difference between what you eat and what you burn. A deficit of ~500 kcal/day produces roughly 0.5–1 lb of fat loss per week.
For muscle gain, use a surplus of ~500 kcal/day. See the TDEE Calculator to pick your goal.