Wondering how many calories you need to eat to lose fat, build muscle, or maintain your weight?
Use our free Calorie Deficit Calculator to get a personalized estimate based on your age, weight, height, activity level, and fitness goals.
Whether you’re just starting your weight loss journey or fine-tuning your macros, this tool helps you stay on track with accurate BMR, TDEE, and macronutrient breakdowns.
It’s fast, free, and beginner-friendly, no signup, no confusion.
Calorie Calculator
Calculate your daily calorie needs for your fitness goals
How This Calorie Deficit Calculator Works
This tool uses the Mifflin-St Jeor formula to calculate your BMR (Basal Metabolic Rate), then adjusts it based on your daily activity level to estimate your TDEE (Total Daily Energy Expenditure).
Depending on your goal, fat loss, maintenance, or muscle gain, the calculator applies a calorie deficit or surplus automatically. You’ll also get a clear macronutrient breakdown (protein, carbs, fats), a 7-day calorie plan, and a customized meal plan based on your selected diet (standard, keto, vegetarian, etc.).
Pro Tip: Bookmark this tool and update your values every few weeks as your weight or goals change. Want a custom printable PDF of your full calorie + meal plan?
Message us directly, we’ll send it to your inbox. No charge.
Want a personalized yoga + diet plan tailored to your lifestyle? Contact us