# Calorie Deficit Calculator by Maxios | Estimate Weight Loss Targets

Estimate a sustainable daily calorie deficit from maintenance calories and weekly weight-loss goals.

Canonical URL: https://getmaxios.com/tools/calorie-deficit-calculator/
Markdown twin: https://getmaxios.com/tools/calorie-deficit-calculator.md
Launch list: https://getmaxios.com/#launch-list

## What the deficit calculator estimates

- The calculator estimates BMR, maintenance calories, the daily calorie deficit implied by a weekly weight-loss pace, and a target calorie intake.
- Inputs include age, sex, height, weight, activity level, and target weekly weight loss.
- The page also flags when a target becomes too aggressive for a typical starting point.

## Formula used

- BMR is estimated with the Mifflin-St Jeor equation.
- Maintenance calories are estimated as BMR multiplied by an activity factor.
- A weekly weight-loss pace is converted using about 7,700 kcal per kilogram of body weight.
- Daily deficit equals weekly deficit divided by 7.

## Example deficit

For a 75 kg person targeting 0.5 kg per week, the implied deficit is about 550 kcal per day before personal adjustment.

## Use trends instead of one number

A calorie deficit estimate should be checked against actual food logs, training, recovery, and body-weight trend.

## FAQ

### How big should a calorie deficit be?

Many people start with a moderate deficit and adjust based on weight trend, hunger, training performance, and recovery.

### Is a larger deficit always better?

No. Larger deficits can be harder to sustain and may be unsafe for some people.

### Should I change calories every day?

Usually it is better to watch trends across multiple days or weeks instead of reacting to one weigh-in.