Calculators
Calorie Deficit Calculator: How Much Should You Cut?
A calorie deficit means eating fewer calories than your body burns. The classic '500/day deficit equals 1lb/week' rule is roughly accurate but oversimplified. Actual fat loss depends on metabolic adaptation, water shifts, and adherence. This calculator gives you a realistic target you can hit consistently.
Calculate your calorie deficit
Height
2193 cal/day
Your daily target to hit that goal.
Maintenance is 2693 cal. That is a 500 cal change per day.
Estimates from the Mifflin-St Jeor equation. Real needs vary with body composition, medication and health conditions.
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