FREE CALORIE DEFICIT CALCULATOR
Calculate calories for weight loss, maintenance or muscle gain.
Get an immediate calorie estimate based on your age, body size, activity and goal—then learn how to test that estimate against real progress.
Estimated maintenance: 2,760 calories. Treat this as a starting point and compare it with a consistent weight trend.
How this calorie deficit calculator works
The calculator uses the Mifflin–St Jeor equation to estimate resting energy expenditure, then applies an activity factor to estimate maintenance calories. A moderate deficit or controlled surplus creates a goal-specific starting target.
Every formula is an estimate. Track a consistent body-weight trend, training performance, hunger and recovery before deciding the number needs to change.
What EvolveForm keeps inside coaching
Your calorie estimate is free. Exact protein, carbohydrate and fat targets remain part of the connected coaching plan because they should account for training, preferences and adherence—not appear as three isolated numbers.
Frequently asked questions
How accurate is a calorie calculator?
It provides a useful population-based estimate, not a direct measurement of your metabolism. Real-world weight trends are needed to refine it.
Should I eat back exercise calories?
Exercise estimates can be imprecise. Avoid automatically adding back every estimated calorie; evaluate activity and progress as part of the full weekly trend.