Calorie Deficit & Daily Diet Plan Calculator
When it comes to your health, precision matters. Randomly cutting calories is not a strategy—it's a gamble. Our Calorie Deficit & Daily Diet Plan Calculator is built to provide an evidence-based starting point for your weight management goals.
Unlike other simple calculators, this tool uses the Mifflin-St Jeor equation, which is widely recognized in clinical settings for its accuracy in estimating your Total Daily Energy Expenditure (TDEE).
We believe in a "health-first" approach. This tool will:
Calculate your baseline (TDEE) based on international standards.
Help you establish a safe calorie target for weight loss, maintenance, or gain.
Provide sample macronutrient plans to guide your nutritional balance.
Your Safety is Our Priority (YMYL Disclaimer): This tool does not replace a professional medical evaluation. The numbers provided are estimates. Before making any changes to your diet or exercise, you must consult with a qualified health professional, such as a Registered Dietitian (RD) or a Medical Doctor (MD), to ensure it is appropriate for your individual condition.
Use the calculator below to get your personalized estimate
Calorie Deficit Calculator & Daily Diet Plan
Disclaimer: This calculator provides an **estimate** for informational purposes only. It is **not medical advice**. Consult a **Registered Dietitian** or **Medical Doctor** before making any changes to your diet or exercise routine, especially if you have a medical condition.
Your Estimated Daily Plan
Maintenance
Calories needed to maintain your current weight.
Target Calories
To lose 0.5 kg per week.
Sample Daily Diet Plan (Macros)
This is a sample breakdown of your target calories. A Registered Dietitian can create a personalized meal plan for you.
| Plan Type | Protein (grams) | Carbs (grams) | Fat (grams) |
|---|
Next Steps: Professional Guidance (Required)
These numbers are **only an estimate**. Your body is unique, and factors like muscle mass, hormones, and health conditions affect your needs.
Before making **any** changes to your diet or exercise:
- Consult a Registered Dietitian (RD) or Nutritionist: They can create a personalized, safe, and effective meal plan tailored to your body, lifestyle, and health goals.
- Consult your Doctor (GP): Ensure you are healthy enough for a diet change or new exercise regimen, especially if you have pre-existing conditions.
