Calculate a daily calorie target for cutting from your maintenance calories and a 10%, 15% or 20% deficit, with the daily calorie gap shown.
What This Calculator Does
This calculator applies a selected 10%, 15% or 20% planning deficit to maintenance calories that you supply. It does not estimate maintenance, predict fat loss or promise a body-composition outcome.
Formula
| Output | Calculation |
|---|---|
| Daily energy gap | Maintenance calories × selected deficit percentage |
| Daily target | Maintenance calories − daily energy gap |
Athlete Safety
Low energy availability can impair health and performance in athletes of any sex. Do not use a calculated target to override symptoms or professional care. This page does not diagnose RED-S.
Sources
International Olympic Committee. 2023 IOC consensus statement on Relative Energy Deficiency in Sport.
International Society of Sports Nutrition. Position stand: diets and body composition.
