A calorie deficit calculator helps you calculate how many calories you should consume to lose weight. Calculating Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) estimates the calorie intake needed for weight/fat loss.

What is a calorie deficit

A calorie deficit occurs when you consume fewer calories than your body burns. Calories are units of energy that your body generates from. These energies fuel essential body functions such as breathing, blood circulation, brain functions, and movement. When you constantly consume fewer calories than you burn, your body starts burning stored energy, leading to weight loss.

Calories to weight loss

You must maintain a calorie deficit for a certain period to lose weight. There are two ways to do that: eating fewer calories than your body burns and increasing physical activity to burn more calories. The general rule is that 1 pound (0.45 kg) of fat equals 3500 calories. So, to lose 1 pound per week, you need a deficit of 500 calories per day.

How to calculate deficit

The formula to calculate calorie deficit is Calorie Deficit = Calories In − Calories Out. Calories in = the calories you consume through food and beverages, and calories out = the calories your body burns through essential metabolisms and physical activity.

If calories out are more significant than calories in, you are on a calorie-deficit diet, which will help you lose weight. If calories in are more significant than calories out, you are in a calorie surplus, which will cause weight gain.

Factors affecting deficit

How people have a faster metabolism than others. At an advanced age, metabolism slows down. The more you move throughout the day, the more calories you burn; it might be because of daily activities like farming, household work, or exercise.

More muscle mass increases your body’s metabolism, leading to higher calorie burns. This happens even when your body is at rest. Genetics and hormones are essential factors in weight loss; this can influence how efficiently your body uses and stores energy and affects overall energy metabolism.

How to use this calculator

To get the most accurate estimate of your calorie needs, our calculator uses the Mifflin-St Jeor Equation to calculate the Basal Metabolic Rate (BMR), then factors in your activity level to estimate your Total Daily Energy Expenditure (TDEE).

Enter your sex, height, weight, age, activity level, and target weight, and the weight loss pace (kg/week). The calculator will show the accurate result instantly.

Table 1: These table data assume an average height of 175 cm (5’9″) for men and 165 cm (5’5″) for women, with age around 30 years. If you are shorter or taller, your BMR may vary slightly. If you want accurate data, use the calculator.

How to eat in a calorie deficit

Maintaining a calorie deficit doesn’t mean starving yourself. Instead, consume nutrient-rich, low-calorie foods to keep you full and energized for a long time.