Calorie deficit calculator

Your Activity Level choice has a big impact on your suggested targets, but can feel frustratingly imprecise for individual needs and lifestyles.

Before you choose, consider that you will want to lean in the direction of your goals.

So if you think you're on the border between two choices, and your goal is to lose weight, choose the lower activity level to set a lower Calorie target.

Here's a rough guide:

Sedentary

You spend most of your day sitting (like many desk jobs).

You may work out a few times a week, but that's the majority of your activity. You probably average less than 30 minutes of moderate activity per day, and intense exercise is not typically part of your routine.

Lightly Active

You spend a good part of your day on your feet (like a teacher or a nurse).

Activities might include walking at a slow pace for over 30 minutes daily, with occasional bouts of high-intensity workouts that do not exceed 60 minutes per week.

Moderately Active

You move around a lot during the day.

Suitable for individuals regularly engaging in moderate activities or including inte

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