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Calorie Deficit Calculator

Calculate Your Daily Calorie Needs & Weight Loss Plan

Enter your details to calculate your maintenance calories (TDEE) and create a personalized weight loss plan.

Enter age between 15-100 years

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Enter your details and click calculate to see your personalized calorie deficit plan.

Calorie Deficit Formula

The Core Equation:
Calorie Deficit = TDEE - Daily Calorie Intake
TDEE (Total Daily Energy Expenditure) is the total calories you burn in a day.
TDEE = BMR × Activity Multiplier
BMR is calculated using the Mifflin-St Jeor Equation.
Real-World Example:

Scenario: A person with a TDEE of 2,500 calories wanting to lose 0.5 kg per week.

  • Step 1: Calculate target deficit. 0.5 kg fat ≈ 3,500 calories.
  • Step 2: Daily deficit = 3,500 / 7 days = 500 calories/day.
  • Step 3: Target Intake = 2,500 (TDEE) - 500 (Deficit) = 2,000 calories.
  • Result: Consuming 2,000 calories daily creates the necessary deficit.

Weight Loss Categories & Deficit Levels

These categories help you choose a sustainable pace for your weight loss journey.

Category Weekly Goal Daily Deficit Sustainability
Mild Weight Loss 0.25 kg (0.5 lb) -250 kcal Very High
Moderate Weight Loss 0.5 kg (1 lb) -500 kcal High
Extreme Weight Loss 1 kg (2 lb) -1000 kcal Low

Understanding Calorie Deficit & Metabolism

Biological Mechanism

When energy intake is less than expenditure, the body enters a catabolic state, breaking down stored fat to meet energy demands.

Basal Metabolic Rate (BMR)

The number of calories your body needs to perform basic life-sustaining functions like breathing and circulation at rest.

Thermic Effect of Food (TEF)

The energy required to digest, absorb, and process the nutrients in the food you eat (usually 10% of TDEE).

Non-Exercise Activity (NEAT)

Energy expended for everything we do that is not sleeping, eating, or sports-like exercise (e.g., walking, fidgeting).

Safety & Sustainability Guidelines

Minimum Calorie Intake

To avoid nutrient deficiencies and metabolic slowdown, women should generally not go below 1,200 kcal and men below 1,500 kcal daily.

Protein Prioritization

Consuming adequate protein (1.6g-2.2g per kg of body weight) helps preserve lean muscle mass while losing fat.

Real-World Calorie Deficit Examples

Example 1: Sedentary Office Worker

Scenario: 30-year-old female, 70kg, 165cm, sedentary job.

  • TDEE: ~1,750 calories/day.
  • Goal: Lose 0.5kg per week.
  • Plan: Consume 1,250 calories/day (500 calorie deficit).

Since 1,250 is close to the 1,200 minimum, she should focus on high-volume, low-calorie foods like vegetables.

Example 2: Active Athlete

Scenario: 25-year-old male, 85kg, 185cm, very active (training 6 days/week).

  • TDEE: ~3,400 calories/day.
  • Goal: Lose 1kg per week (Extreme).
  • Plan: Consume 2,400 calories/day (1,000 calorie deficit).

Even with a large deficit, he still consumes 2,400 calories, which is plenty for nutrient intake.

Frequently Asked Questions

Yes, weight loss is primarily driven by a calorie deficit. However, exercise helps increase your TDEE and preserves muscle mass, making the process more efficient and healthy.

As you lose weight, your TDEE decreases because a smaller body requires less energy. You may need to recalculate your deficit or increase activity to continue losing weight.
Important Disclaimer
This calorie deficit calculator is for educational purposes only. Results are estimates based on standard metabolic equations. Individual metabolism varies based on genetics, body composition, and health status. Always consult with a healthcare professional or registered dietitian before starting a significant weight loss program or making drastic changes to your diet.
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Calorie Deficit & Weight Loss:

Weight Loss Tips
Prioritize Protein

Protein helps preserve muscle mass and keeps you full longer.

Stay Hydrated

Drinking water can boost metabolism and reduce hunger.

Track Progress

Consistency is key. Track your calories and weight weekly.

Medical Disclaimer
This calculator is for informational purposes only. Consult with a healthcare professional or registered dietitian before starting any new diet or exercise program.