Fit Nutrition library
Calorie Deficit Calculator
Find a calorie target for steady fat loss.
How it’s calculated
Maintenance calories come from Mifflin–St Jeor × activity, then a fixed deficit is subtracted for your chosen pace.
Target = TDEE − 275 (gentle), 550 (moderate), or 825 (faster) kcal/day, roughly 0.25–0.75 kg/week (1 kg fat ≈ 7,700 kcal).
Source: Mifflin–St Jeor (1990); energy-balance principles.