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Calorie Deficit Calculator

Calorie Deficit Calculator

Enter the required parameters and adapt a personalized table and graph showing your daily calorie intake and estimated time to reach your weight goals.

Metric
Imperial

Gender

Your Age

Height

Height

cm

Activity Level

Current Weight

lbs

Target Weight

lbs
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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

Developed By: 
Katherine Paul
Katherine Paul

Katherine Paul

Katherine Paula is a recognized nutritionist and certified dietician who is willing to promote a healthy lifestyle via her nutritional guides

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Verifies By Medically Reviewed By:
Dr. Muhammad Uzair
Dr. Muhammad Uzair

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).

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Based on Research by:

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.

What Is Calorie Deficit?

“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

calorie deficit example

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.

How Calculator Online Calorie Deficit Calculator Work?

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:

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

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: Our calories deficit calculator 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 this calorie deficit calculator, you may discover health insights like:
  • Total daily energy expenditure
  • Basal metabolic rate
  • Resting metabolic rate
  • Body mass index
  • Physical activity level
  • Ideal body weight

How To Calculate Calorie Deficit?

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.

How Calorie Deficit Cause Weight Loss?

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:

  • Women <1200 calories a day
  • Nonbinary < 1350 calories a day
  • Man <1500 calories a day 

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.

  • If you eating more calories in physical activity than you burn, you gain weight.
  • If you burn more calories than your TDEE through physical activity, you lose weight.

How Many Calorie Deficit Should I Eat?

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.

FAQ’s:

What Do I Eat To Achieve a Deficit?

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

Should I Exercise More To Create a Deficit?

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.

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.

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.

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

 

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.