Calorie Deficit Calculator India

Enter your details to estimate your maintenance calories and a safe daily calorie deficit — no signup required.

What is a calorie deficit?

A calorie deficit means eating fewer calories than your body uses in a day. Your body makes up the difference partly by using stored energy, which over time can result in a lower body weight.

How calorie deficit supports weight loss

When intake is consistently below your total energy expenditure, your body draws on stored energy to cover the gap. A sustained, moderate deficit over weeks — not a single day — is what drives measurable weight change.

What is TDEE?

TDEE (Total Daily Energy Expenditure) is an estimate of all the calories your body uses in a day, including your basal metabolic rate plus digestion and physical activity. This calculator estimates TDEE using the Mifflin-St Jeor formula and your selected activity level.

Why larger deficits are not always better

A very large deficit can be difficult to sustain, may increase muscle loss alongside fat loss, and can leave you low on energy. This is why this calculator only offers three pace tiers, each capped at a level generally considered reasonable, rather than letting you enter an arbitrary custom deficit.

Why weight loss is not perfectly linear

Day-to-day weight can shift due to water retention, digestion, and hormonal factors, even when your calorie deficit is on track. Looking at your weekly average weight, rather than any single day, gives a clearer picture of real progress.

How CalorieMitra uses daily tracking data

A one-time deficit calculation is a starting point. The CalorieMitra Android app recalculates your plan as your logged weight, meals, and activity change, so your target stays relevant instead of becoming outdated after a few weeks.