Free Calorie Deficit Calculator for Weight Loss
Our calorie deficit calculator free helps you calculate calories needed to lose weight, whether you aim to lose 1 pound a week, lose 2 pounds a week, or lose 1kg per week. Using the Mifflin-St Jeor Equation, this calorie counter to lose weight provides accurate, personalized results based on your age, weight, height, sex, and activity level.
Explore our calorie calculator for weight loss to set realistic goals, track your progress, and plan your diet. Perfect for anyone looking to work out calorie deficit or create a tailored weight loss plan.
Key Insight: A 500 kcal/day deficit leads to ~1 lb/week loss, 1,000 kcal/day for ~2 lbs/week, and 770 kcal/day for ~1 kg/week.
Our calorie deficit to lose weight calculator supports:
- Calculating daily calories for lose 2 lbs a week calculator goals
- Estimating calorie deficit to lose 1kg for international users
- Personalized results for fitness and diet planning
- Accurate tracking for calorie counter to lose weight
- Simple steps to work out my calorie deficit
Related: Explore our Macro Calculator, Low-Calorie Meal Plan, or Weight Loss Tips guides.
Calorie Deficit Calculator
Enter your details to calculate my calorie deficit. Choose your goal to see calories needed for lose 1 pound a week, lose 2 lbs a week, or lose 1kg.
Calorie Needs Chart for Weight Loss
Sample daily calorie needs for different weight loss goals:
| Profile | Maintenance (kcal) | Lose 1 lb/week | Lose 2 lbs/week | Lose 1 kg/week |
|---|---|---|---|---|
| 25-year-old male, 80 kg, 175 cm, moderately active | 2,600 | 2,100 | 1,600 | 1,830 |
| 30-year-old female, 60 kg, 165 cm, lightly active | 1,900 | 1,400 | 900 | 1,130 |
| 40-year-old male, 90 kg, 180 cm, sedentary | 2,300 | 1,800 | 1,300 | 1,530 |
| 35-year-old female, 70 kg, 170 cm, very active | 2,400 | 1,900 | 1,400 | 1,630 |
Note: Values are estimates using the Mifflin-St Jeor Equation. Use our calorie deficit calculator for personalized results.
How to Calculate My Calorie Deficit Manually
Mifflin-St Jeor Formula
Men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5
Women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
Total Calories = BMR × Activity Factor − Deficit (500, 770, or 1,000 kcal)
This formula calculates your Basal Metabolic Rate (BMR), adjusted for activity and your chosen weight loss goal.
Step-by-Step Example
Input your details
Example: 30-year-old female, 60 kg, 165 cm, lightly active, aiming to lose 2 lbs/week
Calculate BMR
BMR = 10 × 60 + 6.25 × 165 − 5 × 30 − 161 = 1,381.25 kcal
Adjust for activity
1,381.25 × 1.375 (lightly active) = 1,899.22 kcal
Apply deficit
1,899.22 − 1,000 (2 lbs/week) = 899.22 kcal/day
Tip: For safe weight loss, ensure your calorie intake doesn’t fall below 1,200 kcal/day for women or 1,500 kcal/day for men. Consult a nutritionist for personalized plans.
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