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Disclaimer:Note that the information provided is intended for adults 18 years of age and older, and should not be used by young, by pregnant, or breastfeeding women because this is not a substitute for medical advice. It is important to consult with a healthcare professional who is familiar with your medical history for an accurate diagnosis and treatment.
Table of Content
Research and Development
Katherine Paul
Katherine Paula is a recognized nutritionist and certified dietician who is willing to promote a healthy lifestyle via her nutritional guides
Dr. Muhammad Uzair
Dr. Muhammad Uzair is a highly accomplished professional in the field of Health Sciences, holding a Ph.D. Degree. He is a Registered Dietician-Nutritionist (RDN) and Registered Personal Trainer (CPT).
The American Journal of Clinical Nutrition, Mifflin St Jeor equation, A new predictive equation for resting energy expenditure in healthy individuals, Body Fat and Fat-Free Mass Interrelationships.
International Journal of Obesity, The effect of sex, age, and race on estimating percentage body fat from body mass index: The Heritage Family Study.
D M Thomas, C K Martin, S Lettieri, C Bredlau, K Kaiser, T Church, C Bouchard, S B Heymsfield, Can a weight loss of one pound a week be achieved with a 3500-kcal deficit? Commentary on a commonly accepted rule
This calorie deficit calculator helps to discover how much weight is realistic and how much calories need to burn for lose weight. In a certain time, this helps to estimate healthy calorie deficit to get your daily weight goal managements.
Estimate the calories needed to achieve low weight targets with the calorie deficit calculator. Our tool considers your current body parameters and target goal weight to showcase the deficit in calories that you need to eat and reach your target body weight during a certain timeframe.
“A calorie deficit means you have to burn fewer calories than total daily energy expenditure (TDEE). The metabolic rate determines the caloric burn. As slower the metabolic rate, the slower the caloric burn. 1 cal = 4.184 joules of energy
The energy our body requires to work, comes from the food and drink we consume, and is used to carry out vital processes such as breathing, digestion, physical activity, and blood circulation. The used energy by body goes towards your BMR (Basal Metabolic Rate) and can account for 60 to 75 percent of the daily caloric burn for the average adult.
You create a calorie deficit when you eat fewer calories than the amount required to fuel your essential body functions and daily activities.
Our caloric deficit calculator gives you a personalised deficit plan for calorie intake that is sufficient for the body to perform daily activities. It considers several values that include:
The below is a general equation that is used by calorie deficit calculator and helps you to estimate the reasonable lack of calories in your daily diet:
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 our calorie deficit calculator uses Mifflin St Jeor equation that considers these particulars to calculate calorie deficit more precisely.
Calories In < Calories Out
The below equation means that you are in a calorie surplus, and you will gain weight.
Calories In > Calories Out
The formula incorporated by this calculator is based on the developed model and researches at National Institute of Health. This model provides a more precise estimation of weight loss by taking into account the body’s dynamics and the physiological alterations that occur when the body is in a state of calorie deficit.
When your body receives less food, your calorie intake gets restricted. As your body is inclined to utilize 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. Experts reveal that you should never eating:
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 this calorie deficit calculator to get an idea of how far you should go by cutting your macros from your daily diet. The tools give you proper macro distribution that engages you in a calorie deficit to lose weight without any medical issues.
You will lose a pound of weight if you take energy of 500 fewer calories per day. This results in a reduction of energy 3,500 of calories a week, often known as the 3500-kcal rule. This is because you should never eating less than 500 fewer calories daily as it can make you ill severely.
According to a study published in the International Journal of Obesity, researchers have stated that the 3500-kcal rule significantly overestimates actual weight loss and can result in unrealistic expectations for individuals.
Note: According to medical news today, a regular 500-calorie deficit will approximately cause one 1-pound (lbs) of fat loss per week.
The below given diets can be achieved by eating a balanced diet that includes:
Lean proteins, fruits, chicken, whole grain, water, crunchy vegetables, dairy, almonds
If you exercise properly with a balanced diet intake, it can cause burning of calorie in a healthy way and help you achieve target goal for weight loss.
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.
Individuals with a higher starting body fat percentage will burn a greater proportion of fat compared to muscle tissue when experiencing an energy imbalance, as opposed to those with lower levels of body fat.
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 |
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 |
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.