Calorie Deficit Calculator

Calorie Deficit Calculator:

Use this calorie deficit calculator to find how many calories you need to lose or maintain your current weight. Track your progress and estimate how long it will take to reach your goal weight. Simply, enter your details to get:

Deficit calories
Calories to maintain weight
Calories to lose weight
A table showing daily calorie intake estimations
A weight reduction chart
Timeline to reach target weight
Other health-related metrics, including TDEE, BMR, RMR, BMI, PAL, and IBW

Limitations:

This calories deficit calculator does not account for potential weight loss plateaus
It does not support personalized health monitoring

What Is My Calorie Deficit?

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

How Calorie Deficit Leads To Weight Loss?

When you eat fewer calories than your body needs, then your body starts using the stored fat as fuel, resulting in weight loss over time.

Factors Influencing Weight:

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

How To Achieve A Calorie Deficit?

Creating a calorie deficit is considered the key to losing weight. It involves burning more calories than you take in a diet. Achieving a calorie deficit can be done by the combination of:

Reducing Your Calorie Intake:

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

Food Group	Specific Examples	Daily Servings
Whole Grains	Brown rice, quinoa, oats, whole-wheat bread, etc.	3-5
Vegetables	Variety of colorful vegetables	4-5
Fruits	Berries, apples, pears, etc.	Limit fruit juices
Fish	Fatty fish (salmon, tuna, sardines)	2-3 servings per week
Nuts and Seeds	Handful	Most days
Low-fat Dairy	Low-fat yogurt, Greek yogurt, skim milk	Include as desired

Increasing Your Physical Activities:

Regular Exercise (cardio, strength training)
Increasing daily movement(Walking, Summing, Cycling etc)

Activity (1 hour)	125 lb person	155 lb person
Golf (using cart)	198	246
Walking (3.5 mph)	215	267
Swimming (free-style, moderate)	397	492
Tennis (general)	397	492
Running (9 minute mile)	624	773
Bicycling (12-14 mph, moderate)	454	562

For example: Let's say, you decided to create a deficit of 700 calories each day. This can be achieved by cutting 350 calories from your daily diet plan and the remaining 350 calories by performing workout.

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

How To Calculate Calorie Deficit?

Calorie Deficit = TDEE − Calories Consumed

Where:

Calculating TDEE: Total number of calories that your body burns in a day, including resting metabolism and physical activity. It's the number of calories a body needs to maintain its current weight. TDEE = BMR × Activity Factor
Calories Consumed: Total number of calories you ingest in your body through food and drinks

In the TDEE formula, BMR is the number of calories expended as your body performs the basic functions of life.

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

For Example:

Let's say your total daily energy expenditure is 1800 calories on a daily basis and want a calorie deficit of 500. Now, how to set a calorie 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 the best calorie deficit to lose weight calculator to get personalized estimations by considering individual factors like age, sex, height, weight, and activity level.

How Do I Figure Out My Calorie Deficit?

A calorie deficit means consuming fewer calories than your body burns. It pushes your body to use the stored fat as fuel, resulting in weight loss. To achieve this, you need to know your total daily energy expenditure (TDEE). Once you have your TDEE, you can easily create a calorie deficit by eating fewer calories than your TDEE. The U.S. National Institutes of Health's clinical guidelines on obesity recommend a caloric deficit of 500-1000 calories from your TDEE for safe weight loss.

However, the ideal deficit varies from person to person based on factors such as:

Age
Weight
Height
Physical Activity Level (PAL), etc

FAQ’s:

Why Am I Not Losing Weight In A Calorie Deficit?

Losing weight requires reducing the calorie consumption. However, many factors can prevent you from losing weight while being in a calorie deficit, including:

Metabolic Adaptation: When you consistently consume fewer calories than you need, the body starts adopting this habit and consumes fewer calories in the rest and moving state. Because of this, it becomes harder to lose weight
Hormonal Changes: The hormonal change in the body of an individual can impact the hormones that regulate appetite and metabolism, making it difficult to lose weight
Cheat Meals: Frequent cheats from your scheduled diet plan can disturb your progress toward your weight goals
Underlying Medical Conditions: If you are dealing with a specific health condition like hypothyroidism or hormonal imbalances, then it can disturb your weight loss efforts

How Long Does It Take To See Results From A Calorie Deficit?

In a deficit, the the timeline varies from person to person and depends on several factors like age, height weight activity level, etc. A common safe goal for weight loss is 1-2 pounds per week.

To determine a personalized timeframe for your weight loss goals, you can use our calorie deficit calculator with goal weight date. This caloric deficit calculator estimates how long it might take to reach the goal weight based on various individual factors.

Do You Lose A Pound With A 500-Calorie Deficit?

Yes, if you reduce 500 calories from your daily caloric intake, then you may lose weight of about 1 pound a week. However, this rate of reduction varies among individuals because of varying age, height, weight, activity level, etc.

What Is Zigzag Calorie Cycling?

Zigzag calorie cycling is a dietary approach that is used to prevent the body from getting plateaus in weight loss. This calorie cycling fluctuates your calorie intake, preventing metabolic slowdown by "tricking" your body, providing it with different amounts of energy.

What Are The Benefits of Losing Weight?

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

Disclaimer:
The results of this calorie deficit calculator are just estimated values for informational purposes only. It does not consider medical conditions like diabetes, hypothyroidism, or hormonal imbalances that can impact metabolism or weight loss pace. Therefore, always consult with a registered dietitian or a healthcare professional for a safe and effective calorie deficit plan.

References:

From The Source of American Journal: Resting Energy Expenditure.

From The Source of National Center for Biotechnology Information (NCBI): Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.

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

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