FREE TOOL · MIFFLIN-ST JEOR 1990 · AND · NIN-ICMR 2024

Calorie Deficit
Calculator.

Your daily calorie target for safe, sustainable weight loss — with macros, a weekly projection, and an Indian meal guide.

✅ Mifflin-St Jeor BMR ✅ 300–500 kcal Safe Deficit ✅ Weekly Loss Projection ✅ Protein · Carbs · Fat Macros
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Your Weight Loss Profile

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ℹ️ Calculated in your browser — no data stored or shared.

Mifflin-St Jeor 1990 · AND Evidence Library · Safe deficit: 300–500 kcal/day

YOUR RESULTS
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TDEE (kcal)
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Deficit (kcal)
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kg / Week
Complete the form
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kcal per day

WHAT YOU GET

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TDEE & BMRFull energy expenditure breakdown
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Daily Calorie TargetSafe, personalised deficit goal
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Weekly Loss EstimateEvidence-based projection
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Macro BreakdownProtein, carbs, fat in grams
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Goal TimelineWeeks to reach your target weight
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PDF ReportSave and share with your dietitian

NEED MORE?

Get a Full
Meal Plan

Turn your calorie target into a complete Indian meal plan — breakfast, lunch, dinner, and snacks calculated to your exact macros.

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⚕️ For educational purposes only. Not a substitute for professional medical or dietetic advice. People with diabetes, eating disorders, or other conditions must consult their physician.