Calorie Gap Calculator

A deficit of 500 calories per day is the standard recommendation, producing about 1 lb of weight loss per week. If you have more to lose or prefer faster progress, 750 to 1,000 can work short-term for about 1.5 to 2 lb a week, but stay above the 1,200 (women) / 1,500 (men) calorie floor. Smaller deficits of 250 to 300 lose about half a pound a week and are easier to sustain long-term.

For most women, 1,200 is the lowest intake that still meets basic nutrient needs, and for most men it's too low (1,500 is the typical floor). Eating less can slow your metabolism, cause muscle loss, disrupt hormones, and lead to deficiencies. This calculator won't recommend below those floors. If you're short and your TDEE is low, a smaller deficit plus more activity is safer than slashing calories further - talk to a doctor or dietitian before going very low.

First, confirm it's a real plateau - two to three weeks of no change, not a few days. A smaller body burns fewer calories, so as you lose weight your TDEE drops and the old deficit shrinks. Re-run the calculator with your new weight, then cut another 100 to 200 calories or add activity. Also double-check tracking accuracy, since intake creep is the most common hidden cause. If everything checks out and the scale still won't budge, a brief diet break at maintenance can reset things.

The Mifflin-St Jeor equation has been shown to be within 10% of measured metabolic rates for most people, making it the most reliable formula available without lab testing. Individual metabolism still varies based on muscle mass, genetics, and hormones. Use your result as a starting point, track your weight for two to three weeks, then adjust by 100 to 200 calories based on what actually happens. Always consult a healthcare professional before making significant dietary changes.

Yes, completely free with no sign-up required. Use it as often as you need - recalculate whenever your weight or activity changes to keep your deficit on target.