Calorie deficit calculator

Type TDEE and a daily deficit, or fill a Mifflin profile. The calculator subtracts and sketches kg/week at 7700. 2200 minus 500 is 1700 kcal and about 0.45 kg/week.

Intake = TDEE − deficit. Sketch kg/week from 7700. Maintenance is on the TDEE calculator. Protein is on protein requirement.

Inputs

TDEE and deficit
Profile for TDEE (optional)

If you enter mass, height, age, sex, and activity, Mifflin times PAL replaces typed TDEE.

Result

TDEE (kcal/day), blank if using the profile, Deficit (kcal/day), Weight (kg) and Height (cm). kcal to eat shows up here.

How it works

A deficit in this calculator is TDEE minus a daily difference. 2200 minus 500 is 1700 kcal to eat. The mass sketch is (deficit × 7) / 7700: 500 × 7 = 3500, 3500 / 7700 ≈ 0.45 kg per week. 2500 minus 300 is 2200 and about 0.27 kg. A zero deficit at 1800 leaves 1800 and 0.00 kg. 2000 minus 750 is 1250 and about 0.68 kg/week.

When mass, height, age, sex, and activity are all filled, TDEE comes from Mifflin-St Jeor times PAL and overwrites typed TDEE. A man 80 kg, 180 cm, 30 years, moderate (×1.55), deficit 500: BMR 10×80 + 6.25×180 − 5×30 + 5 = 1780, TDEE 2759, intake 2259.

A woman 65 kg, 165 cm, 28 years, light (×1.375), deficit 400: TDEE 1898, intake 1498, sketch about 0.36 kg. A man 95 kg, 175 cm, 45 years, active (×1.725), deficit 600: BMR 1823.75, TDEE 3146, intake 2546.

A warning appears when the deficit is larger than TDEE or when intake falls below BMR from the profile. A woman 55 kg, 160 cm, 40 years, sedentary (×1.2), deficit 700: BMR 1189, TDEE 1427, intake 727, so 727 is under BMR. That is still paper arithmetic, not an order to go under rest. An incomplete profile plus empty TDEE stops the math. An incomplete profile plus typed TDEE keeps the typed number.

The deficit must be zero or a positive number. The US switch converts pounds and inches with 0.453592 and 2.54, then the same Mifflin. The 7700 kcal per kilogram constant does not change with units. Protein on a cut lives on another page, because there are no protein grams here. Surplus next door adds instead of subtracting.

Treat 1700 kcal and 0.45 kg as a school exercise, not as a clinic diet and not as a finding. Type 2200 and 500, click Calculate, and check 1700. Then fill the full profile 80 kg, 180 cm, 30 years, male, PAL 1.55 and deficit 500 to see 2259 from TDEE 2759.

How to use

  1. Type TDEE from another page, or leave it empty if you will fill the whole profile: mass, height, age, sex, and activity.
  2. Type the daily deficit in kcal. Zero is allowed and leaves intake equal to TDEE, with a 0.00 kg per week sketch.
  3. A full profile replaces typed TDEE with Mifflin times PAL. An incomplete profile does not guess sex and keeps typed TDEE.
  4. In US mode type weight in pounds and height in inches. The formula still uses kilograms and centimeters, then subtracts the deficit.
  5. Read intake kcal, the TDEE used, and the kg/week sketch. 2200 minus 500 should be 1700 and about 0.45 kg. Maintenance without subtraction is on TDEE.

Formula

BMR = 10×kg + 6.25×cm − 5×age, then +5 (male) or −161 (female) (Mifflin-St Jeor)

TDEE = BMR × PAL when the profile is complete; otherwise typed TDEE. intake = TDEE − deficit. kg/week = (deficit × 7) / 7700. Deficit ≥ 0. Warning if intake < BMR or deficit > TDEE.

Deficit, TDEE, and the 7700 sketch

Subtract a daily deficit from TDEE and sketch kg/week. 2200 minus 500 is 1700 kcal and about 0.45 kg/week at the 7700 constant.

TDEE
Maintain kcal for the day. Type it or build it from Mifflin × PAL. 2200 minus 500 is 1700 intake in this calculator.
BMR
The Mifflin base from a full profile, before PAL makes TDEE. A warning appears if intake falls below BMR or the deficit exceeds TDEE.
PAL
The activity factor when you compute TDEE from weight, height, and age instead of typing 2200. Sedentary ×1.2, moderate ×1.55.
Mifflin
Mifflin-St Jeor on the optional profile: 10×kg + 6.25×cm − 5×age, +5 or −161. Then TDEE = BMR × PAL, then minus the deficit.
deficit
How many kcal you subtract from TDEE each day. 500 for 7 days is 3500, and 3500 / 7700 ≈ 0.45 kg/week here.

Examples

Example 1

  • TDEE 2200
  • Deficit 500
  • No profile

1700 kcal, 0.45 kg/week

2200 minus 500 gives 1700 kcal and about 0.45 kg per week.

Example 2

  • TDEE 2500
  • Deficit 300
  • No profile

2200 kcal, 0.27 kg/week

2500 minus 300 gives 2200 kcal and about 0.27 kg per week.

Example 3

  • TDEE 1800
  • Deficit 0
  • No profile

1800 kcal, 0.00 kg/week

1800 minus 0 gives 1800 kcal and about 0.00 kg per week.

Example 4

  • 80 kg, 180 cm, age 30, male
  • PAL 1.55
  • Deficit 500

2259 kcal from TDEE 2759

BMR 1780 × 1.55 gives TDEE 2759, minus 500 gives 2259 kcal and about 0.45 kg.

Example 5

  • 65 kg, 165 cm, age 28, female
  • PAL 1.375
  • Deficit 400

1498 kcal from TDEE 1898

The female profile gives TDEE 1898, minus 400 gives 1498 kcal and about 0.36 kg.

Example 6

  • TDEE 2000
  • Deficit 750
  • No profile

1250 kcal, 0.68 kg/week

2000 minus 750 gives 1250 kcal and about 0.68 kg per week.

Example 7

  • 95 kg, 175 cm, age 45, male
  • PAL 1.725
  • Deficit 600

2546 kcal from TDEE 3146

BMR 1823.75 × 1.725 gives TDEE 3146, minus 600 gives 2546 kcal and about 0.55 kg.

Example 8

  • 55 kg, 160 cm, age 40, female
  • PAL 1.2
  • Deficit 700

727 kcal, warning under BMR

TDEE 1427 minus 700 gives 727 kcal, under BMR 1189, about 0.64 kg.

Related calculators

TDEE

TDEE calculator: sex, age, weight, height, and activity.

Use calculator →

Calorie surplus

Weight gain calculator: TDEE and a daily surplus in kcal.

Use calculator →

BAC calculator

BAC calculator: mass, grams of pure ethanol, and sex.

Use calculator →

BMI

BMI calculator: weight and height.

Use calculator →

All health calculators

Frequently asked questions

What do I get at TDEE 2200 and a 500 deficit?

1700 kcal to eat. The sketch is 500 × 7 / 7700 ≈ 0.45 kg per week.

Where does 2259 kcal come from for a man 80 kg, 180 cm, 30 years, PAL 1.55?

Mifflin BMR is 10×80 + 6.25×180 − 5×30 + 5 = 1780. TDEE = 1780 × 1.55 = 2759. Minus 500 leaves 2259.

What about a woman 65 kg, 165 cm, 28 years, PAL 1.375, deficit 400?

TDEE 1898, intake 1498, sketch about 0.36 kg/week. Mifflin times PAL overwrites empty TDEE.

Is 727 kcal in a 55 kg woman with a 700 deficit an order to go under BMR?

No. TDEE 1427 minus 700 is 727. BMR is 1189, so the calculator warns. Paper arithmetic, not a clinic order.

What if I type TDEE 2200 and also a full 80 kg profile?

The full profile wins. Mifflin times PAL replaces 2200. An incomplete profile keeps the typed 2200.

Does empty TDEE plus age 30 run Mifflin without weight?

No. Mifflin needs mass, height, age, sex, and activity together, or a typed TDEE.

Why is 3500 kcal a week 0.45 kg, not a clean 0.5 kg?

The model is 7700 kcal per kilogram. 500 × 7 = 3500, 3500 / 7700 ≈ 0.45. A tissue sketch, not the morning scale.

What is 2500 minus 300, and 2000 minus 750?

2200 kcal and about 0.27 kg/week, and 1250 kcal and about 0.68 kg/week.

Does US mode change 1780 BMR at 80 kg to another number?

Inside we still use kilograms and centimeters. In US you type pounds and inches, we convert, then the same Mifflin.

Where do I compute protein grams at a 500 kcal deficit?

On protein requirement. Here you only get intake kcal and a kg/week sketch.

Knowledge sources

Intake = TDEE − deficit. The kg/week sketch uses 7700, not a clinic target.

Page updated in 2026.