How to use this cutting calories calculator
If you want to lose body fat, you need a consistent calorie deficit. This calculator helps you estimate how many calories to eat each day based on your body stats, activity level, and the weekly rate of fat loss you want. It gives you a practical target instead of guessing.
Enter your age, sex, weight, height, and activity level. Then choose your weekly fat-loss target. After you click calculate, you will see your estimated maintenance calories (the amount needed to maintain weight) and a recommended daily cutting target.
What the calculator is doing behind the scenes
1) Basal Metabolic Rate (BMR)
BMR is the estimated calories your body uses at rest. This page uses the Mifflin-St Jeor equation, a widely used method in nutrition and coaching.
2) Total Daily Energy Expenditure (TDEE)
TDEE is your BMR multiplied by your activity factor. This estimates your maintenance calories for a normal week.
3) Daily calorie deficit
About 1 kg of fat is roughly 7,700 calories. So if you want to lose 0.5 kg per week, your weekly deficit is about 3,850 calories, which is around 550 calories per day.
How aggressive should your cut be?
Bigger deficits can produce faster scale changes, but they also increase hunger, fatigue, performance drops, and risk of muscle loss. A moderate deficit usually gives the best long-term results.
- Slow cut: 0.25 kg/week (easy to sustain, good for lean people)
- Moderate cut: 0.5 kg/week (great default for most people)
- Aggressive cut: 0.75-1.0 kg/week (short-term, usually for higher body fat levels)
Practical tips to make your calorie cut work
Prioritize protein
Aim for roughly 1.6-2.2 grams of protein per kg of body weight. Higher protein helps preserve muscle mass, supports recovery, and improves fullness while dieting.
Lift weights and keep moving
Resistance training signals your body to retain muscle. Daily steps and light cardio help increase total energy expenditure without making recovery too hard.
Use high-volume foods
Build meals around lean protein, vegetables, fruit, potatoes, oats, legumes, and low-calorie soups. These foods improve satiety and make a deficit easier to maintain.
Track trends, not single weigh-ins
Water retention can hide fat loss for days at a time. Weigh yourself under consistent conditions and use a 7-day average to see the true trend.
When to adjust calories
Stay with your target for 2-3 weeks before making major changes. If average body weight is not decreasing at the expected pace:
- Reduce intake by 100-150 calories/day, or
- Add 1,500-3,000 steps/day, or
- Add a small amount of cardio (2-3 short sessions weekly)
Make one change at a time and monitor your weekly trend.
Important safety notes
This calculator is an estimate, not medical advice. Individual energy needs vary due to genetics, medications, hormones, sleep quality, stress, and adherence. If you have a history of disordered eating, are pregnant, nursing, or managing medical conditions, consult a qualified professional before starting a calorie deficit.
As a general floor, many people should avoid going below about 1,200 calories/day (female) or 1,500 calories/day (male) unless supervised by a clinician.