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Calorie Deficit & Surplus Calculator

How much your weight moves each week, and where it lands after 24 weeks.

Daily caloriesexample

—kcal/day

Fill in your numbers and it shows up here.

Sex
years
ftin
Training days a week
Goal
Deficit per day (kcal)
How it's calculated
  1. CaloriesMaintenance comes from the calorie calculator itself: Mifflin–St Jeor × your training-days factor, or 500 + 22×lean if you know your body fat. Daily calories = maintenance minus the deficit or plus the surplus; a cut never goes below 1,200.
  2. WeightAbout 7,700 kcal of difference per kilo: (daily calories − maintenance) × 7 ÷ 7,700 kg a week.
  3. The lineYour daily calories stay fixed while maintenance is worked out again each week from your new weight. As your weight drops, so does maintenance, so the gap shrinks and the line curves. If you know your body fat, it stays the same for all 24 weeks.
  4. SourceWishnofsky, 1958 · Mifflin et al., 1990
  5. LimitsAn estimate from an equation. Water and muscle move the scale, so your real weight will not follow the line exactly.