Calorie Deficit Calculator

Calculate your daily calorie needs and create a sustainable weight loss plan

125K+
Monthly Users
94%
Accuracy Rate
3 min
Avg. Time
BMR & TDEE Calculation
Personalized Deficit Planning
Weight Loss Timeline
Macronutrient Recommendations
Activity Level Adjustment
Safe Weight Loss Guidelines

Calorie Deficit Calculator

Personal Information

Male
Female

Example: 5'10" = 70 inches

Activity Level

Little/no exerciseMultiplier: 1.2x
Light exercise/sports 1-3 days/weekMultiplier: 1.375x
Moderate exercise/sports 3-5 days/weekMultiplier: 1.55x
Hard exercise/sports 6-7 days/weekMultiplier: 1.725x
Very hard exercise & physical jobMultiplier: 1.9x

Weight Loss Goals

Slow & steady (0.5 lbs/week)1750 cal deficit/week
Moderate (1 lb/week)3500 cal deficit/week
Aggressive (1.5 lbs/week)5250 cal deficit/week
Maximum safe (2 lbs/week)7000 cal deficit/week
0
BMR (calories/day)
0
TDEE (calories/day)
0
Daily Deficit
0
Target Calories/Day

Your Weight Loss plan

Calorie Breakdown

Base Metabolic Rate (BMR):0 cal/day
Total Daily Energy (TDEE):0 cal/day
Required Daily Deficit:-0 cal/day
Target Daily Intake:0 cal/day

Timeline & Projections

Weight to Lose:20.0 lbs
Expected Timeline:0 weeks
Monthly Weight Loss:0 lbs
Weekly Calorie Deficit:0 cal

Recommended Macronutrient Distribution

0g
Carbohydrates (50%)
0 calories
0g
Protein (25%)
0 calories
0g
Fats (25%)
0 calories

Note: These are general recommendations. Consult with a healthcare provider or registered dietitian for personalized nutrition advice, especially if you have health conditions.

How to Use This Calculator

1

Enter Personal Details

Input your age, gender, current weight, height, and activity level for accurate BMR calculation.

2

Set Weight Loss Goals

Choose your target weight and desired rate of weight loss (0.5-2 lbs per week).

3

Review Your Plan

See your daily calorie target, deficit requirements, and expected timeline to reach your goal.

4

Track and Adjust

Monitor your progress and adjust calories based on results and changing activity levels.

When to Use This Calculator

Sustainable Weight Loss

Create a realistic calorie deficit plan that promotes steady, healthy weight loss without extreme restrictions.

Example: A 30-year-old woman weighing 170 lbs with moderate activity needs 1,650 calories daily to lose 1 lb per week safely.

Fitness Goal Planning

Align your nutrition with fitness goals, whether cutting for bodybuilding or losing weight for sports performance.

Example: An athlete may need only a 300-calorie deficit to maintain performance while losing body fat gradually.

Health Improvement

Calculate appropriate calorie targets for health-focused weight management and diabetes prevention.

Example: Someone with pre-diabetes might aim for 1-2 lbs/week weight loss through a 500-750 calorie daily deficit.

Common Mistakes to Avoid

!

Mistake: Creating too large a calorie deficit

Solution: Stay within 500-1000 calorie deficit per day (1-2 lbs/week) to avoid metabolic slowdown and muscle loss.

!

Mistake: Not accounting for exercise calories

Solution: Include your regular exercise in activity level rather than eating back exercise calories to avoid double-counting.

!

Mistake: Ignoring protein intake

Solution: Maintain adequate protein (0.8-1g per lb body weight) during a deficit to preserve muscle mass.

Frequently Asked Questions

Is it safe to eat below my BMR?
Generally no. Eating significantly below BMR can slow metabolism and cause muscle loss. Most experts recommend staying above BMR and creating deficits through activity.
How accurate is the calorie deficit calculation?
Our calculations use proven formulas (Mifflin-St Jeor) but individual results vary. Monitor progress and adjust based on real-world results.
What if I'm not losing weight as expected?
Weight loss isn't always linear. Factors like water retention, hormones, and measurement errors affect results. Track trends over 2-4 weeks before adjusting.
Should I adjust calories on rest days?
Our calculator includes your activity level in TDEE, so keep calories consistent daily. Some people prefer cycling calories, but it's not necessary for most.

What Users Say

"This calculator helped me lose 25 lbs safely over 6 months. The timeline predictions were spot-on and kept me motivated!"

Jennifer Liu - Fitness Enthusiast

"I use this with all my clients. The macronutrient breakdown is especially helpful for explaining balanced nutrition."

Mike Torres - Personal Trainer

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Last updated: December 26, 2024