Calorie Deficit Calculator Philippines
Estimate your maintenance calories, choose a moderate calorie deficit and see a daily calorie target for weight loss.
- ✓Uses BMR and activity level to estimate maintenance calories
- ✓Choose a 10%, 15%, 20% or 25% calorie deficit
- ✓Shows daily target and approximate weekly energy deficit
Calculate Your Calorie Deficit
For adults 18+. Enter your details and choose a deficit.
This is an estimate, not a prescription. Actual energy needs and weight change vary. If you are pregnant, breastfeeding, under 18, have a medical condition, or have a history of disordered eating, seek personalised professional guidance before intentionally restricting calories.
What Is a Calorie Deficit?
A calorie deficit means consuming fewer calories than your body uses over time.
Maintenance calories come first
Your estimated maintenance calories are based on your basal metabolic rate (BMR) and activity level. A deficit is then calculated as a percentage below that maintenance estimate.
Because equations cannot measure your exact metabolism or every part of your routine, the result should be treated as a starting estimate.
Calorie deficit formula
Example: a 20% deficit means a target equal to about 80% of estimated maintenance calories.
Choosing a Deficit Percentage
A larger deficit is not automatically better. The calculator provides several moderate options so you can compare estimates.
10% Deficit
A smaller reduction from estimated maintenance calories. This creates a more gradual starting target.
15–20% Deficit
A moderate range commonly used as a planning estimate. Individual tolerance and needs can differ.
25% Deficit
A larger reduction that may be harder to sustain for some people. Personal circumstances matter.
Calorie Deficit vs TDEE
TDEE estimates total daily energy use, while a calorie-deficit target is calculated below that estimate.
TDEE
Your Total Daily Energy Expenditure is an estimate of the calories your body may use across a typical day.
Calorie Deficit
A calorie deficit is the difference between estimated maintenance calories and a lower daily calorie target.
Frequently Asked Questions
Common questions about calorie deficits and weight-loss calorie targets.
What is a calorie deficit?
A calorie deficit occurs when calorie intake is below the amount of energy your body uses over time.
How does this calculator estimate maintenance calories?
It estimates BMR with the Mifflin–St Jeor equation and multiplies that result by the activity factor you select.
Is a bigger calorie deficit always better?
No. Larger deficits can be harder to sustain and may not suit everyone. A moderate estimate is often a more practical starting point.
Why might my weight not change exactly as the calculator suggests?
Energy needs, water balance, food tracking, activity and body composition can all affect real-world changes. Calculator outputs are estimates.
Should I eat below my BMR?
BMR is an estimate of resting energy use, not a personalised minimum intake. Decisions about significant calorie restriction should consider your full health context and may require professional advice.
How often should I recalculate?
Recalculate when your body weight or activity level changes meaningfully, or when your longer-term trend no longer matches the estimate.
Want to See Your Full Calorie Estimate?
Use our Calorie Calculator to compare maintenance, weight-loss and weight-gain calorie targets.
Use the Calorie Calculator →