Calorie Deficit · HPB-Aligned
Calorie Deficit Calculator
Enter your current weight, target weight, and activity level to find your daily calorie target, deficit, and how many weeks it will take to reach your goal.
Medical disclaimer
Calorie targets are estimates based on population averages. Individual metabolic rates vary. Do not reduce calories below 1,200/day (women) or 1,500/day (men) without medical supervision.
Always consult a qualified healthcare professional for personalised advice.
How to Calculate Your Calorie Deficit
A calorie deficit means consuming fewer calories than your body burns. Your Total Daily Energy Expenditure (TDEE) is calculated using the Mifflin-St Jeor equation — the most accurate BMR formula for Asian populations — multiplied by your activity level.
1 kg of body fat ≈ 7,700 kcal. To lose 0.5 kg/week, you need a 550 kcal daily deficit. To lose 1.0 kg/week (the maximum recommended by HPB), you need approximately 1,100 kcal deficit per day.
Singapore HPB Safe Weight Loss Guidelines
| Weekly Goal | Daily Deficit | Weeks to Lose 5kg | HPB Assessment |
|---|---|---|---|
| 0.25 kg/week | ~275 kcal/day | ~20 weeks | Very sustainable |
| 0.5 kg/week | ~550 kcal/day | ~10 weeks | Recommended |
| 0.75 kg/week | ~825 kcal/day | ~7 weeks | Manageable |
| 1.0 kg/week | ~1,100 kcal/day | ~5 weeks | Maximum recommended |
Minimum intake: 1,200 kcal/day (women) and 1,500 kcal/day (men) per HPB guidelines. The calculator will not set a daily target below these thresholds.
Frequently Asked Questions
Should I eat back calories burned from exercise?
It depends on how you set your activity level. If you selected 'moderate' or above and exercise is included in that estimate, do not eat back calories. If you selected 'sedentary' and exercise separately, you may eat back 50–75% of exercise calories to avoid over-restriction.
Why is my daily calorie target higher than expected?
The calculator uses your activity level to estimate TDEE. A 75 kg moderately active person burns around 2,325 kcal/day. Cutting too aggressively risks muscle loss — HPB recommends a maximum deficit of 1,000 kcal/day.
What happens when I reach my target weight?
Switch from a deficit to maintenance calories (your TDEE at your new weight). Recalculate using the TDEE Calculator to find your new maintenance intake.
Can I use this calculator if I have diabetes or other conditions?
This calculator provides general estimates only. If you have diabetes, kidney disease, or are under medical supervision, consult your doctor or dietitian before making significant dietary changes.