Calorie Deficit Calculator
How many calories per day to hit your weight loss goal. Pick a pace, enter your maintenance calories (from the BMR calculator if you don't know), get your target.
Your numbers
Enter your numbers and click Calculate
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Try FitForge free →Educational tool. The numbers here are estimates based on population averages. Your actual needs depend on genetics, body composition, medical conditions, sleep, and other factors this calculator can't measure. Use the output as a starting point, track your weight and energy for 2–3 weeks, and adjust accordingly. If you have a medical condition (thyroid disorder, diabetes, eating disorder history, pregnancy), consult a registered dietitian before changing your intake.