Calorie Deficit Calculator - Calculate Your Weight Loss Plan
Calculate your calorie deficit for weight loss goals based on your current weight, target weight, and timeline to achieve sustainable results
Calorie Deficit Calculator
Your Deficit Results
What is a Calorie Deficit?
A calorie deficit is when you consume fewer calories than your body burns in a day. This creates an energy gap that your body fills by using stored energy (fat), resulting in weight loss. It's the fundamental principle behind all weight loss.
Key principles:
- Energy Balance - Weight loss occurs when calories out > calories in
- Sustainable Rate - 500-1000 calorie deficit for 1-2 lbs/week loss
- Quality Matters - Nutrient-dense foods support health during deficit
- Consistency - Long-term adherence is more important than perfection
How Calorie Deficit Calculator Works
Our calculator uses a multi-step approach:
Using Mifflin-St Jeor equation with activity multiplier
Based on current weight, target weight, and timeframe
Required daily deficit to achieve weight loss goal
Subtract deficit from TDEE for target calorie intake
Understanding Weight Loss
Healthy Deficit Size
500-1000 calories per day for sustainable 1-2 lbs/week loss.
Extreme Deficits
Too large deficits can cause muscle loss and metabolic slowdown.
How to Use This Calculator
Choose Units
Select metric (kg) or imperial (lbs) units
Enter Details
Input current weight, target weight, and timeframe
Add Profile Info
Enter height, age, gender, and activity level
Get Results
View your personalized calorie deficit plan
Benefits of Calculating Your Deficit
- • Targeted Approach: Precise calorie goals based on your specific objectives.
- • Realistic Timeline: Understand how long it will take to reach your goals.
- • Sustainable Loss: Avoid extreme diets that are hard to maintain.
- • Progress Tracking: Measure success with concrete numbers.
Factors That Affect Your Deficit
1. Metabolic Rate
Your Basal Metabolic Rate (BMR) affects how many calories you burn at rest.
2. Activity Level
More active individuals can maintain a larger deficit while eating more.
3. Body Composition
Muscle burns more calories than fat, affecting total energy expenditure.
Frequently Asked Questions (FAQ)
Q: What is a calorie deficit?
A: A calorie deficit occurs when you consume fewer calories than your body burns in a day. This forces your body to use stored energy (fat) to make up the difference, resulting in weight loss. A sustainable deficit of 500-1000 calories per day typically leads to 1-2 pounds of weight loss per week.
Q: How do I calculate my calorie deficit?
A: To calculate your calorie deficit, first determine your Total Daily Energy Expenditure (TDEE) - the number of calories your body burns daily. Then subtract your target calorie intake from your TDEE. For example, if your TDEE is 2500 calories and you eat 2000 calories, you have a 500-calorie deficit.
Q: What is a healthy calorie deficit for weight loss?
A: A healthy calorie deficit for sustainable weight loss is typically 500-1000 calories per day. This translates to about 1-2 pounds of weight loss per week. Deficits larger than 1000 calories per day may lead to muscle loss, nutritional deficiencies, and metabolic slowdown.
Q: How long will it take to reach my weight loss goal?
A: The time to reach your weight loss goal depends on your deficit size and target weight. On average, a 1-pound weight loss requires a 3500-calorie deficit. With a 500-calorie daily deficit, you could expect to lose about 1 pound per week. Our calculator provides a personalized timeline based on your specific goals.