Nutrition
TDEE Calculator
Your maintenance calories, plus cut and lean-bulk targets.
Free tool · Nutrition
Calorie deficit calculator
Every visible six pack is built on a calorie deficit. This calculates your maintenance calories, then the daily target for the weekly loss you choose.
Results
- Daily calories
- 2,279 kcal
- Daily deficit
- 500 kcal
- Maintenance (TDEE)
- 2,779 kcal
About 3,500 kcal per pound of fat is a rough rule; expect real-world loss to be a little slower.
How to use it
- Enter your stats and activity level.
- Pick a weekly loss target (0.5–1.5 lb for most people).
- Eat at the daily target and re-check your weekly average weight.
Read next
FAQ
How big should my deficit be?
Roughly 300–600 kcal a day suits most people. Leaner people should stay at the lower end.
What if I stop losing?
Check your tracking first, then cut 100–200 kcal or add daily steps.
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