Free calorie tool
Calorie deficit calculator
Estimate your maintenance calories, choose a realistic deficit or surplus, and turn the number into a daily calorie target you can track in Calofy AI.
Calorie target calculator
Estimate maintenance calories with the Mifflin-St Jeor equation, then adjust for activity and goal.
Estimated target
1510
calories per day
Maintenance
2010 kcal
BMR
1460 kcal
Protein starting range
116-160g
This goal setting is roughly equivalent to 1 lb per week before real-world adaptation.
Calculators estimate. Your real target is the number that produces the trend you want over 2-4 weeks.
What is a calorie deficit?
A calorie deficit means eating fewer calories than your body burns over time. For weight loss, a practical starting point is usually a modest daily deficit, then adjusting based on hunger, energy, training, and the weekly weight trend.
The CDC notes that people who lose weight gradually and steadily are more likely to keep it off. That is why this calculator favors realistic targets over extreme cuts.
How the calculator works
The calculator estimates basal metabolic rate with the Mifflin-St Jeor equation, multiplies it by your activity level, then adjusts the result for your goal. That gives you a practical starting target.
The real test is adherence and trend data. If the target feels impossible or your weekly trend is not moving, adjust gradually.
Track the target
Once you have a target, Calofy AI helps you log food by photo, voice, or text so you can compare real meals against your daily budget without searching a database every time.
Download Calofy AICalorie target examples
These examples show how the same maintenance estimate can become different daily targets depending on the goal. Treat them as starting points, then use real-world tracking to tune the number.
| Estimated maintenance | Goal | Daily target |
|---|---|---|
| 2,000 calories | Steady fat loss | 1,500 to 1,750 calories |
| 2,300 calories | Maintain weight | Around 2,300 calories |
| 2,600 calories | Lean muscle gain | 2,750 to 2,900 calories |
When to adjust your calories
After 2 weeks
If adherence is poor, the target is probably too aggressive. Raise calories slightly or choose a smaller deficit.
After 4 weeks
If the weekly trend is flat despite consistent logging, lower the target by 100 to 250 calories or add activity.
Any time
If energy, sleep, hunger, or training quality drops hard, choose a less aggressive target before consistency breaks.
Next reading
Sources and methodology
The calculator uses the Mifflin-St Jeor equation for BMR, activity multipliers for estimated maintenance, and conservative goal adjustments. Nutrition values in Calofy food guides are cross-checked against public nutrition references where possible, including USDA FoodData Central.
Last updated 2026-05-19. This calculator is for general education and tracking. It is not medical advice. People with medical conditions, pregnancy, eating disorder history, or specialized nutrition needs should ask a qualified professional.