What's the difference between BMR and TDEE?

BMR is calories at complete rest. TDEE adds activity level for maintenance calories.

How big a deficit is reasonable?

A moderate ~500 cal/day deficit is commonly cited as more sustainable than aggressive deficits.

Is Mifflin-St Jeor exact?

It's a widely used estimate, but individual metabolism varies.

Should I consult a doctor?

Yes, especially with health conditions, pregnancy, or history of disordered eating.

Is this calculator free?

Yes. WorkUtilities Calorie Deficit Calculator is free with no signup.

← All Tools

Calorie Deficit Calculator Free

Calculate BMR, maintenance calories (TDEE), and a daily target using the Mifflin-St Jeor formula.

Age (years)

Weight (kg)

Height (cm)

Activity level

Goal

How It Works

Enter details

Age, gender, height, weight, and activity level

Choose goal

Maintenance or a calorie deficit level

See targets

BMR, TDEE, and daily calorie target

Help Us Improve

Your feedback helps us build better tools.

About Calorie Deficit Calculator

Our free Calorie Deficit Calculator estimates BMR and TDEE using the Mifflin-St Jeor formula, then shows a daily calorie target based on your goal.

Supports metric and imperial units, five activity levels, and four goal options from maintenance to aggressive deficit. Results include BMR, maintenance calories, and target intake.

This tool provides general estimates for informational purposes only — not medical or nutritional advice. Consult a healthcare professional for personalized guidance.

Read the full guide: Calorie deficit calculator guide — BMR, TDEE, and daily targets

When Should You Use Calorie Deficit Calculator?

Maintenance estimate

Find your approximate daily maintenance calories (TDEE).

Deficit planning

See what a moderate 500 cal/day deficit looks like numerically.

Activity comparison

Compare how activity level changes your maintenance estimate.

Unit flexibility

Switch between metric (kg/cm) and imperial (lbs/in).

Educational reference

Understand how BMR and TDEE relate to each other.