Adblocker Detected

Uh Oh! It seems you’re using an Ad blocker!

We always struggled to serve you with the best online calculations, thus, there's a humble request to either disable the AD blocker or go with premium plans to use the AD-Free version for calculators.

Disable your Adblocker and refresh your web page 😊

Calorie Deficit Calculator

Calorie Deficit Calculator



Your Age




Activity Level

Current Weight


Target Weight


Table of Content

Get the Widget!

Add this calculator to your site and lets users to perform easy calculations.


How easy was it to use our calculator? Did you face any problem, tell us!

This Calorie Deficit Calculator will help you estimate the number of calories you need to consume daily to achieve your target weight. You can also get your BMR and BMI using this caloric deficit calculator. 

How to Use This Calorie Deficit Calculator?

You can calculate the calorie deficit by following the below-mentioned steps using this caloric deficit calculator. 

  • Enter your age and select your gender.
  • Input your height and current weight.
  • Specify the activity level and your goal weight.
  • Enter the target date, diet, and calorie deficit.
  • Hit the “Calculate” button

How to Calculate Calorie Deficit?

The deficit is created when you are burning more calories than you are consuming.

Calorie Deficit = Input to Calories – Output to Calories

For the common person, it may be difficult to figure out the Calorie calculation, it is essential to understand that 1 pound of extra fats in our body does carry 3500 calories. It means when you want to decrease your weight by 1 pound, create a calorie deficit of 3500.

Practical Example:

“A Weight Lifter of 30 years of age, weight 75 Kg, Height 6 ft”,gained an extra 5 Kg of weight, and has excessive weight. Due to this extra 5 Kg of weight, he is in fear of dropping from his category 70 Kg and has to lose this weight only to join the games. Being a Nutritionist, one needs to guide him.How to lose weight? How much time does it take?”

 Ø First, we need to figure out the variable of the Calorie deficit, then we can insert these variables in the calorie deficit calculator to calibrate our Calorie deficit.

Age=30 years

Gender= Male

Weight =75 Kg

Height=6 ft”

Activity level= Extremely active

Time = 2 Months

Diet= Protein Enriched


Target Date =30-Oct-2022

Maintain Current Weight =3483 Kcal/day

Calories Burn / Day=630 Kcal/day

Time to Achieve Goal=61 Days

Daily Weight Loss=0.08 kg

Weekly Weight Loss=0.56 kg

Your Goal Current Weight=70 kg

What is Basal Metabolic Rate?

The Basal Metabolic Rate (BMR) is the number of calories your body burns at rest and even when you are doing nothing and laying in bed. Suppose a man has a weight of 160 Lb and height of 6 feet age is around 25 years. Then the Basal Metabolic Rate (BMR) is “1930” Calories per day.

Calorie Deficit VS. TDEE VS. BMR Ratio?

The Calorie deficit is not easy to achieve if you are leading a sedentary life, one needs to adopt an active lifestyle for creating a calorie deficit. TDEE and BMR ratio is essential to determine smarter and healthier physique.

Why to Measure Calorie Deficit?

When you are about to achieve a target weight, you need to know the exact amount of calories needed to consume daily, so measuring calorie deficit in this situation is very important. You can measure your calorie deficit on your own or by using a calorie deficit calculator.

How to Maintain a Healthy Lifestyle?

Here are some factors to maintain a healthy lifestyle, have a look at them.

Workout Diet:

Work out the calorie of your diet, actually we are calculating our calorie intake of a variety of food. It is better to utilize an online tool like the calorie deficit calculator to lose weight and to find our daily intake of calories by using the calorie intake calculator.

Control of Cholesterol:

We need to understand there are two types of Cholesterol: the High -density Lipoprotein (HDL) Cholesterol and Low-density Lipoprotein (LDL) Cholesterol. The High -density of Lipoprotein (HDL) Cholesterol is only produced in excess when there is a better protein-to-fat ratio in our body. On the contrary, the Low-density Lipoprotein (LDL) Cholesterol product would be produced in higher amounts if the Protein to Fat ratio is reversed. It means fats are in higher quantities than protein.

Routine of Exercise:

Exercise is the key to creating a calorie deficit. It is better to find how to be in a calorie deficit before starting an exercise routine. When you are in a calorie deficit your body metabolism works at the extreme level. 


What is the Relationship Between Stamina and Calorie Deficit?

When you are eating in measured proportions and creating a calorie deficit. Then in the way you are improving your stamina, the athletes and the sportsperson calculate their calorie deficit to improve their stamina and become competitive at the highest level.

How do I Figure Out my Macros on a Calorie Deficit?

Macros (Fats, proteins, and crabs) determine your Calorie Deficit level, you can understand this by finding your Macros ratio in your food, especially protein. For example, consider if your target is  600 calories then you should know 150g of protein, 600 calories, and your calorie target is 1800 calories, then 30% of your calories are from protein because 600/1800 is 0.3. You can find the proportion of the Macro in your food by the Macro calculator.

What is the Amount of Calorie Deficit To Lose Weight?

There is a total of 7700 calories in 1 Kg of body fats. To lose one calorie, it is essential to create a calorie deficit of 7700 calories. You can divide the number of calories per day by the calorie deficit diet calculator, it is essential to determine especially what’s my calorie deficit.

What are Some Unhealthy Foods to Lose Weight?

There is some unhealthy food we are eating and it is difficult to lose weight when  

  • Soda
  • Fast Food
  • Protein


From the source of How to Create Calorie Deficit, Figure Out Daily Calorie Intake

From the source of What is Calorie Deficit, How Do I Figure Out My Calorie Deficit