Enter your details to calculate the daily calorie deficit needed to reach your goal weight.
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:
“A calorie deficit means consuming fewer calories than you need each day”
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.
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:
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 |
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.
Calorie Deficit = TDEE − Calories Consumed
Where:
In the TDEE formula, BMR is the number of calories expended as your body performs the basic functions of life.
For Men:
For Women:
Another term in the TDEE formula is the activity factor. This depends on your activity level:
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?
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.
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:
Losing weight requires reducing the calorie consumption. However, many factors can prevent you from losing weight while being in a calorie deficit, including:
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.
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.
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.
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.
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