Calorie Deficit Calculator
Mifflin–St Jeor BMR, activity-adjusted TDEE and a deficit capped to protect you from uric-acid spikes during weight loss.
Your details
yrs
cm
kg
Used as your TDEE multiplier
Daily target
1,934
kcal/day
Maintenance (TDEE)
2,434
kcal/day
Daily deficit
500
kcal/day
BMR
1,770
kcal at rest
Weekly loss
0.45
kg / week
Monthly loss
2.0
kg / month
90-day projection
Today
88.0 kg
Month 1
86.0 kg
Month 2
84.0 kg
Month 3
82.1 kg
Estimated at 7,700 kcal per kg of body fat. Real-world results vary with adherence, sleep and medication.
Water intake
3.1 L3080 ml — weight × 35 ml
Protein target
106–141 g1.2–1.6 g per kg
BMI
29.7Overweight
GoutFit AI insights
- Your 500 kcal/day deficit is in the gout-safe range for gradual fat loss.
- Drink 3.1 L of water daily to help flush uric acid.
- Keep protein at 106–141 g/day, favouring low-purine sources like eggs, tofu and dairy.
- Avoid crash dieting and fasting — both raise serum urate sharply.
- Add 20–30 min of walking or light cycling most days; low-impact keeps joints happy.
- Every 1 kg lost meaningfully lowers flare frequency — consistency beats speed.
- Log any joint twinges during weight-loss phases and ease the deficit if symptoms build.
Educational estimates only — not medical advice. Talk to your clinician before changing your diet, especially if you take urate-lowering medication.