Calorie Deficit Calculator
Calculate your daily calorie deficit for safe and effective weight loss.
Result
Enter your details to see your calorie deficit plan here.
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How Calorie Deficit Works
- To lose weight, you must consume fewer calories than your body burns (calorie deficit).
- 1 kg of body fat ≈ 7,700 calories. To lose 0.5 kg per week, you need a deficit of about 3,850 calories per week (~550/day).
- Safe weight loss is typically 0.25–1 kg per week.
- Never eat below your Basal Metabolic Rate (BMR).
Formula:
Daily Calories to Lose Weight = TDEE - (Weight Loss Goal per week × 7700 ÷ 7)
TDEE (Total Daily Energy Expenditure) is calculated using the Mifflin-St Jeor equation and your activity level.
How to Build a Calorie Deficit Calculator
A calorie deficit calculator helps users estimate how many calories they should eat per day to achieve a specific weight loss goal. Here’s how you can build one:
Best Practices
- Use the Mifflin-St Jeor equation for BMR, as it is widely accepted for accuracy.
- Always factor in activity level to estimate Total Daily Energy Expenditure (TDEE).
- Set safe limits: recommend a deficit that results in 0.25–1 kg (0.5–2 lbs) weight loss per week.
- Warn users not to eat below their BMR for extended periods.
Example Calculation
Scenario: 35-year-old female, 165 cm, 70 kg, moderately active (1.55), wants to lose 0.5 kg/week.
BMR: 10×70 + 6.25×165 − 5×35 − 161 = 1402 kcal
TDEE: 1402 × 1.55 = 2173 kcal
Deficit needed: 0.5 × 7700 ÷ 7 ≈ 550 kcal/day
Calories to eat: 2173 − 550 = 1623 kcal/day
Real-World Usage
- Plan your diet and exercise to create a sustainable calorie deficit.
- Track your progress and adjust your calorie intake as your weight changes.
- Consult a healthcare professional before starting any weight loss plan, especially if you have medical conditions.
Frequently Asked Questions
A calorie deficit occurs when you eat fewer calories than your body burns, leading to weight loss.
A deficit that results in 0.25–1 kg (0.5–2 lbs) of weight loss per week is considered safe for most people.
TDEE stands for Total Daily Energy Expenditure—the total number of calories you burn per day, including all activities.