Calorie Deficit
Calculator

Find your personal deficit range — built on science, not guesswork.

Get Free Access

Enter your details below to unlock your personalised calorie deficit calculation.

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Use my favourite formula — the Muller equation
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Find the most appropriate deficit for your activity level
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Lose weight sustainably without losing precious muscle mass

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Step 1 of 4
Your Body Weight
To calculate your target weekly weight loss range (0.4%–1.2% of body weight per week), I need your current total body weight.
kg

Please enter a valid body weight.

Step 2 of 4
Body Composition
The Muller equation uses lean body mass (LBM) and fat mass (FM) for greater accuracy than standard BMR calculators. Both can be measured using a bioimpedance scale.
kg
kg
yrs

Please fill in all fields.

Step 3 of 4
Activity Level
Your BMR is multiplied by an activity factor to estimate the calories your body needs to maintain its current weight — your maintenance calories.

Please select an activity level.

Your Results

Based on your personal data and the Muller equation

Basal Metabolic Rate
—
calories at complete rest
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Maintenance Calories
—
to maintain current weight
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Your Calorie Deficit Target
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15–20% below maintenance
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Weekly Weight Loss Target
Minimum
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kg / week
Maximum
—
kg / week

These figures are estimates based on the data you provided. Individual results vary. Always consult a qualified health professional before making significant changes to your diet or exercise routine.