UK Calorie Deficit Calculator
Calculate your Basal Metabolic Rate (BMR), daily calorie needs (TDEE), and safe calorie deficit for sustainable weight loss.
Maintenance Calories
Deficit Planner
Weight Loss Timeline
Your Daily Calorie Needs
How Calorie Deficit Works
A safe and sustainable deficit is usually 300–750 calories below your TDEE. This calculator uses the Mifflin-St Jeor formula for BMR and standard activity multipliers for TDEE.
Important: Women should not go below 1200 calories/day and men below 1500 without medical supervision.
Frequently Asked Questions
500 calories per day is most recommended — this leads to about 0.5kg (1lb) of fat loss per week.
It gives a very good estimate. For best results, track your weight for 2–3 weeks and adjust.
Not necessarily. Many people succeed with 80/20 rule — tracking most days and relaxing on others.