What's My Deficit?

Your Daily Calorie Target

Eat this many calories per day

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calories / day

Maintenance Moderate Aggressive ⚠ Extreme

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BMR (cal/day)

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TDEE (cal/day)

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Daily Deficit (cal)

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Est. lbs / week

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Days to Goal

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Total to Lose

Body Mass Index (BMI)

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<18.5 Underweight 18.5–24.9 Normal 25–29.9 Overweight 30–34.9 Obese 35+ Severely Obese

🧬 Important limitation: BMI does not account for muscle mass, bone density, or body composition. A muscular athlete may show as "Overweight" or "Obese" while having very little body fat. Use BMI as one data point among many — not as a definitive measure of health.

Deficit Assessment

Suggested Daily Macros

Based on your calorie target, here's a balanced macro split optimized to preserve muscle while in a deficit.

—g

Protein

—g

Carbs

—g

Fat

Protein kept high (1g per lb of goal body weight) to minimize muscle loss. Carbs and fat split 50/50 of remaining calories.