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Calorie Deficit Calculator

Enter the values into this caloric deficit calculator to get the calorie deficit for your weight loss plan.


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Calorie Deficit Calculator

This calorie deficit calculator estimates how many calories you need to consume daily to lose weight. Enter the required entities and the calculator is capable of calculating the following:

  • 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 this 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 need 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 calorie deficit is considered the key to losing weight. It involves burning more calories than you take in diet. 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. This can be achieved by cutting 350 calories from your daily diet plan and remaining 350 work out calories.

Reduce Calorie Intake: 

This involves: 

  • Eating smaller portions
  • Choosing lower-calorie foods
  • Reducing sugary 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

Increase Calorie Expenditure: 

You can boost your daily movements through physical activities like:

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

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


  • 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


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 calories deficit calculator to get personalized estimation by considering activity level.

What is a My Calorie Deficit For Weight Loss?

Many obesity societies and guidelines recommend a calorie deficit of 500 - 1000 calories to lose weight per day. This is considered the optimal approach to lose weight but can vary depending on weight, height, and activity level.


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. 

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 is used alternatively between high and low-calorie days throughout the week.

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

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