Enter your details below to calculate your TDEE and personalised calorie deficit target.
Step 1 — Your Details
ftin
Step 2 — Your Results
🧬 BMR
—
calories / day at rest
⚡ TDEE (Maintenance)
—
calories / day to maintain weight
🎯 Your Deficit Target
—
calories / day to lose weight
Your Calorie Deficit
Estimated Weekly Loss
Estimated Monthly Loss
Suggested Daily Macros
🥩 Protein
—
grams/day · 30%
🌾 Carbs
—
grams/day · 40%
🥑 Fat
—
grams/day · 30%
DEFICITMAINTENANCE (TDEE)
💡 Important Notes
Never eat below 1,200 kcal (female) or 1,500 kcal (male) without medical guidance.
A deficit of 500 kcal/day is widely considered safe and sustainable.
Results are estimates based on the Mifflin-St Jeor equation — the most accurate widely-used formula.
Track consistently for 2–4 weeks before adjusting your target.
Prioritise protein to preserve muscle while losing fat.
🧮
Fill in your details above to see your personalised calorie target.
Digitally By Clare
Calorie Deficit Calculator
Page 01 · Start Here
Welcome & Goal Setting
Define your why, set your intentions, and commit to your journey.
Welcome to your Calorie Deficit Success Planner. This is your safe, supportive space to track your nutrition, celebrate every win, and build sustainable habits. You are capable of incredible things — one small choice at a time. 🌿
My Why
My Goals
My Daily Intentions
My Affirmation
Digitally By Clare
Calorie Deficit Success Planner
Page 02 · Baseline
Starting Measurements
Record your starting point — every transformation begins here.
Weight
Height
Body
⚖️ Weight
kg
📏 Height
cm
📏 Height
ft
in
📊 BMI
—
calculated
Body Measurements — cm
Bust / Chest
cm
Waist (smallest point)
cm
Hips (widest point)
cm
Left Upper Arm
cm
Right Upper Arm
cm
Left Thigh
cm
Right Thigh
cm
Calves
cm
Progress Photo
📷 Tap to add your before photo
Notes
Digitally By Clare
Calorie Deficit Success Planner
Page 03 · Celebrate Every Win
Weight Loss Milestones
Each milestone matters — acknowledge how far you've come.
My Milestone Map
Non-Scale Victories
Clothes fitting better · More energy · Better sleep · Confidence · Strength
Digitally By Clare
Calorie Deficit Success Planner
Page 04 · Daily Log
Daily Calorie Tracker
Track every meal, snack and drink to stay within your deficit.
Food & Drink Log
Time
Food / Drink
Cal
Protein g
Carbs g
Today's Summary
Total Calories
0
Remaining
—
Steps Today
0% of daily goal
Mood & Energy
MOOD
ENERGY LEVEL
Digitally By Clare
Calorie Deficit Success Planner
Page 05 · Hydration
Water Intake Tracker
Staying hydrated supports metabolism, energy, and hunger management.
Daily Water Goal
💧
GLASSES PER DAY
Hydration Tips
🌿 Start each morning with a glass of water
🌿 Drink a glass before every meal
🌿 Carry your water bottle everywhere
🌿 Herbal teas count toward your intake
🌿 Add lemon or cucumber for flavour
Weekly Tracker — Tap each drop when consumed
Each drop = 1 glass / 250ml
"Water is the driving force of all nature." — Leonardo da Vinci
Digitally By Clare
Calorie Deficit Success Planner
Page 06 · Nourishment
Weekly Meal Planning
Plan ahead to stay on track — preparation is the key to success.
🌅 Breakfast
☀️ Lunch
🌙 Dinner
🍎 Snacks
Planned Daily Calories
0
Grocery List
🥦 Produce
🍗 Protein
🫙 Pantry
Digitally By Clare
Calorie Deficit Success Planner
Page 07 · Check In
Weekly Progress Review
Review your week with kindness — progress, not perfection.
Weight Log — Enter each day's weight
Weight Trend
MonTueWedThuFriSatSun
Avg Daily Calories
Avg Daily Steps
Water Goal Met
What Went Well
What to Improve
Next Week's Focus
Digitally By Clare
Calorie Deficit Success Planner
Page 08 · Build Your Routine
Weekly Habit Tracker
Consistency creates transformation — track your daily non-negotiables.
Daily Habits — Tap each box to mark complete
"Small daily choices create lasting results."
Digitally By Clare
Calorie Deficit Success Planner
Page 09 · Movement
Exercise Log
Move your body, boost your mood — every step counts.
Exercise Sessions
#
Day
Activity
Duration
Intensity
Cal Burned
Total Sessions
0
Total Minutes
0
Cal Burned
0
How My Body Felt
ENERGY LEVEL
out of 5
Digitally By Clare
Calorie Deficit Success Planner
Page 10 · Reflect & Celebrate
Monthly Reflection & Success Journal
Celebrate your journey — you are further than you were.