Calorie Deficit Calculator
Calculate your daily calorie deficit for effective and sustainable weight loss. Determine your optimal calorie intake based on your age, weight, height, activity level, and weight loss goals.
Step 1: Personal Information
Understanding Calorie Deficit
A calorie deficit occurs when you consume fewer calories than your body expends. A deficit of 500-1000 calories per day typically leads to a weight loss of 0.5-1 kg per week.
Step 2: Activity & Goals
Safe Weight Loss Guidelines
For sustainable weight loss, aim for a deficit of 500-1000 calories per day, leading to 0.5-1 kg weight loss per week. Extreme deficits can be unhealthy and difficult to maintain.
Calorie Deficit Results
Recommended Daily Calorie Intake
Activity Level Comparison
| Activity Level | Daily Calories | Weekly Weight Loss | Description |
|---|
Calorie Breakdown
Calorie Deficit Calculation Formula
TDEE = BMR × Activity Factor
BMR (Basal Metabolic Rate) is calculated using the Mifflin-St Jeor Equation. TDEE (Total Daily Energy Expenditure) is your BMR multiplied by your activity level factor.
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