Calorie Deficit Calculator

Calorie deficit calculator helps to estimate healthy calorie deficit to achieve your daily weight management goals in certain time.

Stay on track by choosing your flexible calorie deficit plans along with different macro ratios with this tool.

What Is Calorie Deficit?

“A calorie deficit means you have to eat fewer calories than you burn”

your daily calorie deficit diet
When your body receives less food, your calorie intake gets restricted. As your body is prone to utilizing the calories before the deficit plan, it starts using the accumulated fat as an energy resource. This is how your fat reduces and you lose weight.

How Many Calorie Deficit Should I Eat?

A deficit of 500-1000 calories is good for losing 1 to 2 pounds a week, respectively. However, if your goal is to lose more weight, then it is better to visit a nutritionist expert. This is because you should never eat less than 1000 calories daily as it can make you ill severely.

Your nutritionist can better guide you on how many macros you need to cut from your daily diet so as to lose weight without health problems.

How Does Calorie Deficit Calculator Work?

The calculator gives you a personalized deficit plan for calorie intake that is sufficient for the body to perform daily activities. It considers several values that include:

What You Need To Enter?

Select your gender and enter your current age
Provide your height
Select activity level
Lastly, enter your current and goal weight in respective fields
Tap “Calculate”

What You Will Get!

Personalised Calorie Plan: Get an instant estimation of your daily weight maintenance and loss calories. With that, you may get the calories that you need to take out from your daily diet.
Your Detailed Calorie Deficit Plan: The tool provides you with a flexible calorie chart so that you may eat confidently. Further, you will get:
- Daily calorie intake corresponding to a specified deficit in calories
- Required time and target date by which you will lose weight subjected to your caloric intake
- Your daily diet plans with consumption of protein, fats, and carbs
Your Weight Reducing Graph: You can track your weight loss struggles by scrolling on the graph that shows how much weight you have lost till a certain date.
Your Health Essentials: With our tool, You can get these health insights:
- Total daily energy expenditure
- Basal metabolic rate
- Resting metabolic rate
- Body mass index
- Physical activity level
- Ideal body weight

Related: If you are struggling to lose weight potentially, then our calorie deficit to lose weight calculator might assist you in planning your journey more effectively than only a calorie deficit.

How To Calculate Calorie Deficit?

Your calorie deficit is based on the following mathematical equation:

Calorie Deficit = Calories In – Calories Out

This is a general equation that helps you to estimate the reasonable lack of calories in your daily diet. However, a more accurate outcome depends upon your BMR and activity levels. And calorie deficit calculator uses Mifflin St Jeor equation that considers these particulars to calculate calorie deficit more precisely.

Simply put, you are in a calorie deficit if:

Calories In < Calories Out

How Low of a Calorie Deficit Should I Go?

Experts reveal that you should never eat

<1200 calories a day if a woman
<1500 calories a day if a man

If you eat less than the above-prescribed calories, your body’s metabolism will slow down. This will reduce your weight loss progress as well and cause severe muscle loss. Under these circumstances, you will have to face health issues that can be severe sometimes.

This is why you should use calculator to get an idea of how far you should go by cutting your macros from your daily diet. The tool gives you proper macro distribution that engages you in a calorie deficit to lose weight without any medical issues.

Faqs:

Should I Exercise More To Create a Deficit?

If you exercise properly with a balanced diet intake, it can cause calorie deficit in a healthy way and help you achieve target goal for weight loss.

How To Be In A Calorie Deficit?

Practically, you can be in a calorie deficit in either of the following two ways:

Eating fewer calories than your normal routine
Exercising more to increase daily caloric burn

Can You Build Muscle On a Calorie Deficit?

Yes, it is definitely possible! If you keep a proper balance between calorie deficit and weight lifting, your weight will increase because the body uses stored fat to pull it up.

Is It Okay To Eat Less Than 1200 Calories a Day?

No. Calorie needs differ from person to person. But a 1,200-calorie diet is not good for most adults as it can slow down the metabolism and make you very weak.

Your Daily Caloric Intake Chart:

Gender	Age (years)	Sedentary	Moderately Active	Active
Child	2-3	1,000	1,000-1,400	1,000-1,400
Female	4-8 9-13 14-18 19-30 31-50 51+	1,200-1,400 1,400-1,600 1,800 1,800-2,000 1,800 1,600	1,400-1,600 1,600-2,000 2,000 2,000-2,200 2,000 1,800	1,400-1,800 1,800-2,200 2,400 2,400 2,200 2,200
Male	4-8 9-13 14-18 19-30 31-50 51+	1,200-1,400 1,600-2,000 2,000-2,400 2,400-2,600 2,200-2,400 2,000-2,200	1,400-1,600 1,800-2,200 2,400-2,800 2,600-2,800 2,400-2,600 2,200-2,400	1,600-2,000 2,000-2,600 2,800-3,200 3,000 2,800-3,000 2,400-2,800

Your Calorie Deficit Chart:

Weight Loss Goal	Timeframes	Your Average Daily Calorie Deficit
5	3 weeks – 10 weeks	250 – 750
10	7 weeks – 20 weeks	250 – 750
15	10 weeks – 30 weeks	250 – 750
20	13 weeks – 40 weeks	250 – 750
40	26 weeks – 80 weeks	250 – 750
60	40 weeks – 120 weeks	250 – 750

References:

Wikipedia: Caloric deficit

Verywellhealth: What is Calorie Deficit, How Do I Figure Out My Calorie Deficit

Other languages: Kalorický Deficit Kalkulačka, Déficit Calorique Calcul, Kalkulator Kalori Defisit, Kaloriendefizit Rechner, Calcolo Deficit Calorico, Deficyt Kaloryczny Kalkulator, Déficit Calórico Calculadora, Калькулятор Дефицита Калорий, Calculadora Deficit Calorico, Kalori Açığı Hesaplama.