Calorie Deficit Calculator

Your body spends energy on movement, digestion, temperature regulation, and basic organ function. If you eat less energy than you expend—on average—you may lose stored mass over time. The size of that gap changes how fast or slow things move, and how hard the plan feels.

This guide is educational, not medical advice. If you have health conditions, disordered eating history, or you are pregnant, work with a qualified professional before targeting aggressive deficits.

Common inputs include age, height, weight, sex, and activity level. Each factor shifts the estimate. Someone who walks a lot but sits at a desk still differs from someone who trains hard several days per week—even if both call themselves “moderately active.”

Use the calculator below as a starting range, then pair it with food logging. If you want more protein context alongside calories, read how much protein per day next.

• Food labels round numbers; restaurant meals vary batch to batch.
• Portions are easy to misjudge without a scale sometimes.
• Activity trackers and step counts are estimates, not lab measurements.
• Water retention and hormones can mask fat loss on the scale short term.

That is why MyCalo focuses on fast logging, editable estimates, and a calm tone—so you can stay consistent without pretending numbers are exact.

Quick logging from photos or text helps you notice patterns: weekends, travel, stress eating, or surprisingly filling high-protein meals on a budget. Over time, those patterns matter more than one “perfect” calorie target.

Simple foods still deserve honest logs—whether that is eggs or pasta. Pair this guide with all nutrition guides and MyCalo Pro pricing when you are ready.