Maintenance vs Deficit Calculator
Calculate your TDEE and compare different deficit strategies
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The main number is your daily calorie target. Maintenance calories (TDEE), BMR and the selected deficit or surplus appear directly underneath as the calculation basis. For weight-change goals, the calculator also shows an estimated weekly change and the approximate weeks to your goal weight.
How to build your calorie target
Choose maintenance, weight loss or muscle gain first. Enter your sex, age, current weight and height, then select the activity level that matches a typical week. Weight-loss and muscle-gain plans also ask for a goal weight and a slow, recommended or fast pace so the result reflects the plan you actually intend to follow.
Formula and calorie adjustments
BMR uses the Mifflin-St Jeor equation and is multiplied by an activity factor from 1.2 to 1.9 to estimate TDEE. Weight-loss plans use daily deficits of 250, 500 or 750 kcal, while muscle-gain plans use surpluses of 150, 300 or 450 kcal. The loss target is limited to a conservative minimum of 1,200 kcal for women and 1,500 kcal for men.
Limits and the next useful step
This is an adult planning estimate, not a medical prescription. Activity level, body composition and metabolic adaptation can change the real result, and muscle gain is not guaranteed by a surplus alone. Recalculate after two to three weeks of consistent weigh-ins, then use the macro calculator to split the calorie target into protein, carbohydrate and fat.
Frequently Asked Questions
- What is TDEE?
- TDEE (Total Daily Energy Expenditure) is the total calories you burn per day — your BMR multiplied by an activity factor. It is the baseline for setting a calorie target.
- How many calories should I cut to lose weight?
- A daily deficit of about 500 kcal yields roughly 0.5 kg of fat loss per week. CaloNote lets you choose a slow, recommended or fast pace and shows the resulting daily target.
- Is a 500-calorie deficit safe?
- For most adults a 500 kcal/day deficit is safe and sustainable. Avoid going below 1,200 kcal/day for women or 1,500 for men without medical supervision.