Calorie Deficit Calculator
Plug in your stats. We estimate your maintenance calories with the Mifflin-St Jeor formula, apply a sustainable deficit, and project where you land in 4 and 8 weeks. Estimate — not a promise.
Estimate only · Real-world rate slows as weight drops
We may earn a commission · We never recommend a product on commission alone
Citrus-bioflavonoid stack pitched at women 40+ who feel stuck despite walking and eating clean. The 'liver detox + metabolism' angle is the lead.
Tasteless powder you stir into morning coffee. Targets the 'I already drink coffee, just give me a routine I won't quit' crowd.
Powder you mix into water before bed. Sleep-and-burn angle — the deep-sleep claim is the differentiator.
Affiliate disclosure: links above are sponsored. We never recommend a product based on commission alone — only on whether the research and ingredient stack actually look honest.
We may earn a commission · We never recommend a product on commission alone
Ice-water-trick capsule from the Webseeds team. Highest APV in the cluster, boring premise, viral hook.
Mitochondrial-energy angle. The natural successor to Alpilean / Exipure / Puravive — same vendor lineage, fresh hook.
Brown-adipose-tissue (BAT) angle. Targets the 'I eat clean and still gain' crowd with a metabolism-mechanism story.
Affiliate disclosure: links above are sponsored. We never recommend a product based on commission alone — only on whether the research and ingredient stack actually look honest.
We may earn a commission · We never recommend a product on commission alone
Tasteless powder you stir into morning coffee. Targets the 'I already drink coffee, just give me a routine I won't quit' crowd.
Capsule taken with morning coffee. Same playbook as Java Burn but pill-form. Webseeds vendor — high-converter.
Citrus-bioflavonoid stack pitched at women 40+ who feel stuck despite walking and eating clean. The 'liver detox + metabolism' angle is the lead.
Affiliate disclosure: links above are sponsored. We never recommend a product based on commission alone — only on whether the research and ingredient stack actually look honest.
Get the matching 7-day meal plan
One short PDF that hits this exact deficit. Drop your email — we'll send it now.
How the math works
We use the Mifflin-St Jeor formula. It is the equation most registered dietitians use because the published comparisons consistently rank it among the most accurate for adults with a typical body composition (Frankenfield et al., J Am Diet Assoc, 2005). It estimates your basal metabolic rate (BMR), then multiplies by an activity factor to give you total daily energy expenditure (TDEE).
Your target intake is TDEE minus the deficit you picked. Weekly weight loss assumes the standard 3,500-cal-per-pound conversion. Real life is less linear — water retention, sleep, hormones, and food labels that lie all push the actual number around week to week.
What this number is not
It is not a medical recommendation. It is not a guarantee. Anyone with a chronic condition, an eating-disorder history, or who is pregnant or breastfeeding should not pick a calorie target from a website. Talk to your own doctor or a registered dietitian. The CDC's healthy weight resources are a reasonable starting place if you have nowhere else to go.
FAQ
What's a calorie deficit, in plain English?
Eating fewer calories than your body burns in a day. Over time, that gap is where fat loss comes from. There is no shortcut around the math — only honest ways to make it easier.
How fast should I be losing weight?
Most clinicians recommend 0.5 to 2 lb per week as a sustainable range. Faster than that and you start losing meaningful muscle along with the fat, especially if you're not lifting and not eating enough protein.
Why does my friend lose more on the same calories?
Body weight, muscle mass, daily activity, sleep, and medications all change your TDEE. Two people the same height can burn 600+ calories apart per day. The Mifflin-St Jeor formula this calculator uses is an estimate, not a verdict.
Should I eat below 1,200 calories?
Almost never without medical supervision. Most adults at that level can't hit basic protein and fiber targets, and adherence collapses inside two weeks. Slow is faster.
- How much weight can you realistically lose in a month?
- A 7-day Real Easy meal plan
- BMI calculator
- Which diet matches your life?
Sources
A printable plan that refuses to count almonds.
Four-week schedule. Grocery list. Swap rules. No "fat-burning loophole." No app to download. You print it, you stick it on the fridge, you eat real food.
- 4-week schedule
- Grocery PDF
- Swap rules
- No app, no fees