Calorie Deficit Calculator

What is a Calorie Deficit?

A calorie deficit happens when you consume fewer calories than your body needs to maintain its current weight. This forces your body to use stored fat for energy, which is the foundation of weight loss.

How is Calorie Deficit Calculated?

Calorie deficit is calculated using your Total Daily Energy Expenditure (TDEE) and daily calorie intake. Here's the formula:

Calorie Deficit = TDEE - Daily Caloric Intake

Your TDEE is calculated by multiplying your Basal Metabolic Rate (BMR) by an activity multiplier:

TDEE = BMR × Activity Level

Example Calculation for a 30-year-old female, 165 cm tall, weighing 60 kg, with light activity:

Step 1: Calculate BMR (Mifflin-St Jeor Formula)
BMR = 10 × 60 + 6.25 × 165 - 5 × 30 - 161
BMR = 1332.75 kcal/day

Step 2: Calculate TDEE
Activity Multiplier: 1.375 (Lightly Active)
TDEE = 1332.75 × 1.375 = 1832.53 kcal/day

Step 3: Calculate Calorie Deficit
Daily Intake: 1400 kcal
Calorie Deficit = 1832.53 - 1400 = 432.53 kcal

How Much of a Deficit is Needed for Weight Loss?

• 1 pound (0.45 kg) of fat = ~3,500 kcal deficit
• 500 kcal/day deficit → ~0.5 kg (1 lb) weight loss per week
• 1000 kcal/day deficit → ~1 kg (2 lbs) weight loss per week

Factors Affecting Calorie Deficit

• Metabolism: Factors like age, gender, and muscle mass influence your metabolic rate.
• Physical Activity: Exercise increases your TDEE, helping to create a deficit.
• Diet Quality: A nutrient-dense diet supports metabolism and controls hunger.