CalorieCompass

Calorie Deficit Calculator

A calorie deficit means eating fewer calories than your body burns. It's the only requirement for fat loss.

How it works

We estimate your maintenance calories using the Mifflin–St Jeor formula and your activity level, then subtract a deficit based on your chosen weekly pace. Each kilogram of body fat is roughly 7,700 kcal.

Recommended deficits

  • 0.25 kg/week — gentle, easy to sustain
  • 0.5 kg/week — standard, good balance
  • 0.75 kg/week — fast, requires discipline
  • 1.0 kg/week — aggressive, short-term only

Try it now

About you

Your day-to-day movement — workouts are added separately below for accuracy.

Your training

We use METs (metabolic equivalents) for your bodyweight & intensity to estimate true calorie burn — much more accurate than a single activity multiplier.

0.50 kg / week
Gentle 0.25 kgModerate 0.5 kgAggressive 1 kg

Science-backed Mifflin-St Jeor formula · No signup · Free