ARC calculator
Calorie Deficit Calculator
Estimate maintenance with Mifflin-St Jeor, then compare 10–25% deficit scenarios. Default is 15%.
Next tool
Weight loss timeline
Estimate a week and date range to reach a goal weight using conservative weekly rates — not a promised deadline.
Protein
Get a daily protein range and a practical middle target, then split it across your meals.
Bulk / cut / recomp
Answer a few questions and get a path to consider — cut, lean gain, or recomp — with a clear next tool.
Related guides
How calories are estimated
BMR uses Mifflin-St Jeor. Male equation: 10×kg + 6.25×cm − 5×age + 5. Female equation: 10×kg + 6.25×cm − 5×age − 161. TDEE is BMR times an activity multiplier (1.2 to 1.9). Maintenance is shown as a range. If you already know a holding intake, enter it.
Scenarios are 10%, 15%, 20%, and 25% below maintenance. 15% is the default. ARC will not print targets for people under 18, pregnant, breastfeeding, or with eating-disorder concern. It also will not display a calorie number below the range this product is designed to recommend.
How this is calculated
- Mifflin-St Jeor is a widely used BMR equation. It is still an estimate.
- Activity multipliers are coarse. Prefer a known maintenance number when you have one.