TDEE & Calorie Deficit Calculator
Accurately determine your daily maintenance calories, calculate the exact caloric deficit for fat loss or lean bulking, and generate optimized macronutrient splits.
Based on your biological profile, your body burns approximately 1689 kcal/day at complete rest (BMR), and 2618 kcal/day to maintain current weight (TDEE). To achieve your goal of Standard Fat Loss, your daily target is 2118 kcal/day.
2118 kcal
Caloric Targets Across Different Body Composition Goals
| Goal | Pace | Daily Calories | Weekly Deficit / Surplus |
|---|---|---|---|
| Fast Fat Loss | −750 kcal/day (~0.75 kg/wk) | 1868 kcal | -5250 kcal / wk |
| Standard Fat Loss | −500 kcal/day (~0.5 kg/wk) | 2118 kcal | -3500 kcal / wk |
| Mild Fat Loss | −250 kcal/day (~0.25 kg/wk) | 2368 kcal | -1750 kcal / wk |
| Maintain Weight | Exact energy balance | 2618 kcal | 0 kcal (Balance) |
| Lean Muscle Gain | +300 kcal/day (~0.25 kg/wk) | 2918 kcal | +2100 kcal / wk |
| Aggressive Bulk | +500 kcal/day (~0.5 kg/wk) | 3118 kcal | +3500 kcal / wk |
This calculator uses generalised scientific formulas based on population averages. Results are intended for educational reference only and are not a substitute for professional medical advice, diagnosis, or treatment. Individual physiology, medical history, and conditions vary significantly. Do not make any health, dietary, or medical decisions solely based on these figures. Always consult a qualified doctor or licensed healthcare professional.
Learntrix · Accuracy not guaranteed · For reference only
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