Calorie deficit calculator
Estimate your maintenance calories and a daily target for steady fat loss. Free, private — nothing you type here is saved.
Your daily target
1,573 kcal
Maintenance (TDEE): 2,073 kcal · BMR: 1,508 kcal
118g
Protein
157g
Carbs
52g
Fat
Knowing your number is step one
Hitting it every day is the hard part. With Ash Fuel, snap a photo of your meal and get an estimate of its calories and macros you can review and edit — no typing in every ingredient.
Start tracking freeWhat is a calorie deficit?
A calorie deficit means eating fewer calories than your body uses. Your maintenance number (TDEE) is your resting burn (BMR) multiplied by how active you are. This calculator uses the Mifflin-St Jeor equation, one of the most widely used formulas for estimating BMR.
How big should my deficit be?
Many people aim for 250–500 kcal below maintenance — a pace that's easier to stick with. Larger deficits can be harder to sustain. Everyone is different, so treat these numbers as a starting point and adjust based on how you feel and how your weight trends over a few weeks.
Why tracking often falls apart
Most people underestimate portions, and typing every meal gets tiring. Quick, consistent logging matters more than perfect logging — which is why Ash Fuel lets you log a meal from a photo.
These are general wellness estimates, not medical advice. If you're pregnant, have a medical condition or a history of disordered eating, talk to a healthcare professional before changing how you eat.