Caloric Deficit Calculator | for Safe Weight Loss

Inserisci i tuoi dati per calcolare il deficit calorico consigliato














Inserisci i tuoi dati per stimare un deficit calorico sicuro e personalizzato.

The Caloric Deficit Calculator helps you determine how many calories per day you can consume to achieve a gradual and healthy weight loss, based on your personal data and activity level.
It is based on the Mifflin-St Jeor formula, which is considered one of the most reliable for estimating basal metabolic rate (BMR) and total daily energy expenditure (TDEE).

How it works

The user inputs:

  • Gender, age, weight, and height;
  • The activity level (from sedentary to very active).

The app calculates:

  • The basal metabolic rate (BMR);
  • The daily caloric needs (TDEE);
  • Three levels of caloric deficit for safe weight loss:
    • Light (-15%) – slow and sustainable weight loss;
    • Moderate (-25%) – balanced weight loss;
    • Intense (-35%) – only for short periods.

Displayed results

  • Total daily caloric needs (TDEE);
  • Recommended daily calories for light, moderate, and intense deficits;
  • Estimated weekly weight loss;
  • Safety note on the recommended minimum intake.

Example

For a woman aged 35, weighing 65 kg, height 165 cm, with a moderate activity level:

  • TDEE ≈ 2,050 kcal
  • Moderate deficit (-25%) → 1,540 kcal/day
  • Estimated loss → 0.46 kg/week

Interpretation: Safe and balanced deficit for steady weight loss.

Why use it

  • A practical tool for planning a safe low-calorie diet;
  • Useful for nutritionists, personal trainers, and fitness enthusiasts;
  • Helps to monitor and maintain a healthy weight loss pace;
  • Perfect for integrating apps and pages on wellness and nutrition.

Additional features

  • Updated and scientifically validated Mifflin-St Jeor formula;
  • Automatic evaluation of activity level;
  • Graphical estimation of deficit and weight loss;
  • Quick copy of the results;

Warnings

The results are indicative estimates based on standard formulas.
Before starting a dietary plan or long-term caloric deficit, it is recommended to consult a nutritionist or doctor.
The app is intended for informational and educational purposes, not diagnostic.