Calorie deficit calculator
Work out your BMR, TDEE, and a daily target calorie for cutting or bulking, plus a per-meal breakdown.
BMR
kcal
TDEE
kcal
Daily target calories
kcal
That is a deficit of about That is a surplus of about kcal
Suggested calories per meal
Breakfast
Lunch
Dinner
BMR is estimated with the Mifflin-St Jeor equation. The percentage adjustments for each goal are the midpoint of commonly suggested ranges -- use this for general meal planning, not as a medical prescription. If you have a chronic condition or special nutritional needs, check with a doctor or dietitian before cutting or bulking.