Calorie Deficit Calculator
Estimate your maintenance calories and compare 10%, 15% and 20% calorie-deficit targets using the Mifflin–St Jeor equation.
Your details
Your estimates
Enter your details and tap “Calculate my estimates” to see your maintenance calories and deficit options.
How the Calorie Deficit Calculator Works
FitnessScopes estimates basal metabolic rate using the Mifflin–St Jeor equation. An activity multiplier is then applied to estimate daily maintenance calories. The calculator shows what estimated calorie intake would look like at 10%, 15% and 20% below that maintenance estimate.
These figures are designed to help explain the mathematics behind a calorie deficit rather than predict or guarantee a particular rate of weight change.
Health information disclaimer
This calculator provides general educational estimates only and is not medical or personalised nutrition advice. Individual energy requirements can differ materially from calculated estimates.