Calorie Deficit Calculator

This calorie deficit calculator estimates how many calories you need to consume daily according to your weight loss goal. It is capable of calculating:

• Calories Deficit 
• Calories to maintain weight 
• Calories to lose weight
• Table that shows estimations for your daily calorie intake 
• Weight reduction chart
• Health Factors including TDEE, BMR, RMR, BMI, PAL, IBW

These calculations by the calorie deficit calculator help people take control of their health and make sustainable lifestyle changes. However, these all are only estimations. 

• The calculator doesn’t consider the quality of the food
• The calculator may not support transitioning to long-term maintenance.
• Input errors or misunderstandings of instructions by users can affect the reliability of calculator results.
• Calculators may not account for changes over time, such as updates to formulas or changes in user circumstances.

What is a Calorie Deficit?

“A calorie deficit means consuming fewer calories than you burn each day” 

This deficit of calories leads to weight loss over time. Conversely, consuming more calories than your body needs can lead to weight gain.

There are also some other factors that may influence weight fluctuation including:

• Diet 
• Physical activity
• Hormones
• Hydration
• Medications
• Stress
• Lifestyle habits
• Underlying health conditions
• Genetics
• Sleeping habits

How to Achieve a Calorie Deficit?

Creating a caloric deficit is considered the key to losing weight. It involves burning more calories than you eat. Achieving a calorie deficit can be done by reducing your calorie intake or increasing your physical activity levels. You can do both at the same time. 

For example: You decided to create a deficit of 700 calories each day. All you can be done by cutting 350 calories from your daily diet plan and remaining 350 calories with daily workout. 

Reduce Calorie Intake: 

This involves: 

• Eating smaller portions
• Choosing lower-calorie foods
• Reducing sugary drinks
• Avoid unhealthy snacks and more 

Increase Calorie Expenditure: 

You can boost your daily movements through physical activities like:

• Exercise (cardio, strength training)
• Increasing daily movement 

By combining healthy calorie-consuming habits with regular workouts and using a free calorie deficit calculator as assistance, you can sustainably reach your target weight goal.

How To Calculate Calorie Deficit?

Calorie Deficit = Total Daily Energy Expenditure (TDEE) − Calories Consumed

Where:

• TDEE – Total number of calories a body needs to maintain its current weight
• Calories Consumed – Total number of calories you consume through any activity

To calculate your total daily energy expenditure (TDEE), there is a following formula:

TDEE = BMR × Activity Factor

In the TDEE formula, BMR is the number of calories expended as your body performs the basic functions of life. For calculating BMR, try our BMR calculator or just put values in the given Mifflin-St Jeor equations.

For Men:

• BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age in years)

For Women:

• BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)

Another term in the TDEE formula is the activity factor. This depends on your activity level: 

• Sedentary (little or no exercise): TDEE = BMR x 1.2
• Lightly active (light exercise/sports 1-3 days/week): TDEE = BMR x 1.375
• Moderately active (moderate exercise/sports 3-5 days/week): TDEE = BMR x 1.55
• Very active (hard exercise/sports 6-7 days a week): TDEE = BMR x 1.725
• Extra active (very hard exercise/sports & physical job or 2x training): TDEE = BMR x 1.9

Once you have your TDEE, subtract your daily calorie intake from it to get your caloric deficit.

For Example:

Let’s say your total daily energy expenditure is 1800 calories on a daily basis and want a calorie deficit of 500. Then how many calories do you consume for a deficit? 

• TDEE = 1800 calories 
• Calories Consumed = 500 calories

Formula:

Calorie Deficit = Total Daily Energy Expenditure (TDEE) − Calories Consumed

Calorie Deficit = 1800 calories – 500 calories 

Calorie Deficit = 1300 calories

The resultant value aims at the consumption of 1300 calories for a deficit. You can also use our calories deficit calculator to get personalized estimation by considering activity level. 

What is a Good Calorie Deficit For Weight Loss?

Aim for consuming a calorie between 1000–1500 calories per day, and a deficit of 500 to 700 calories each day is indicated as an optimal approach to reach sustainable weight goals, a recommendation by many obesity societies and guidelines. “Source”

FAQs:

Why am I not losing weight in a calorie deficit?

When you eat less, your body starts burning fewer calories while at resting and during exercise. This is referred to as the natural process to consuming less calories and even the most obvious reason why you people hit the weight loss plateaus. As a result, it becomes harder to reduce extra pounds as they get smaller. 

Do you lose a pound with a 500-calorie deficit?

Yes, if you consume 500 calories on a daily basis, then you may lose weight of about 1 or half pounds a week. However, this reduction varies depending on body weight, activity level, and gender. 

How long does it take to see results from a calorie deficit?

In a deficit, the limit of the timeline depends on several factors including starting weight, activity level, and overall health.

Some experts suggest a duration of about 12 weeks. Others recommend paying attention to your body and adjusting calorie intake accordingly as needed to prevent the negative consequences of prolonged deficit.

What are the benefits of losing weight?

Here are some benefits of losing weight listed by name:

• Improved mobility
• Reduced joint pain
• Lower blood pressure
• Improved blood sugar control
• Reduced risk of heart disease
• Reduced risk of stroke
• Improved sleep apnea
• Reduced risk of certain cancers
• Increased energy levels
• Improved mood and self-esteem

The information you enter in the calculator online is only used to make calculations, it is not stored or shared with any third party for any concerns. Read our Privacy Policy