Calorie Deficit Calculator (2024)

Enter the values into this caloric deficit calculator to get the calorie deficit for your weight loss plan.

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Calorie Deficit Calculator

This calorie deficit calculator estimates how many calories you need to consume daily to lose weight. Enter the required entities and the calculator is capable of calculating the following:

Calories Deficit
Calories to maintain weight
Calories to lose weight
Table that shows estimations for your daily calorie intake
Weight reduction chart
Health Factors including TDEE, BMR, RMR, BMI, PAL, IBW

These calculations by this calorie deficit calculator help people take control of their health and make sustainable lifestyle changes. However, these all are only estimations.

Limitations:

What is a Calorie Deficit?

“A calorie deficit means consuming fewer calories than you need each day”

This deficit of calories leads to weight loss over time. Conversely, consuming more calories than your body needs can lead to weight gain. There are also some other factors that may influence weight fluctuation including:

Diet
Physical activity
Hormones
Hydration
Medications
Stress
Lifestyle habits
Underlying health conditions
Genetics
Sleeping habits

How to Achieve a Calorie Deficit?

Creating a calorie deficit is considered the key to losing weight. It involves burning more calories than you take in diet. Achieving a calorie deficit can be done by reducing your calorie intake or increasing your physical activity levels. You can do both at the same time.

For example: You decided to create a deficit of 700 calories each day. This can be achieved by cutting 350 calories from your daily diet plan and remaining 350 work out calories.

Reduce Calorie Intake:

This involves:

Eating smaller portions
Choosing lower-calorie foods
Reducing sugary drinks
Avoid unhealthy snacks and more

Food Group	Specific Examples	Daily Servings
Whole Grains	Brown rice, quinoa, oats, whole-wheat bread, etc.	3-5
Vegetables	Variety of colorful vegetables	4-5
Fruits	Berries, apples, pears, etc.	Limit fruit juices
Fish	Fatty fish (salmon, tuna, sardines)	2-3 servings per week
Nuts and Seeds	Handful	Most days
Low-fat Dairy	Low-fat yogurt, Greek yogurt, skim milk	Include as desired

Increase Calorie Expenditure:

You can boost your daily movements through physical activities like:

Exercise (cardio, strength training)
Increasing daily movement

Activity (1 hour)	125 lb person	155 lb person
Golf (using cart)	198	246
Walking (3.5 mph)	215	267
Swimming (free-style, moderate)	397	492
Tennis (general)	397	492
Running (9 minute mile)	624	773
Bicycling (12-14 mph, moderate)	454	562

By combining healthy calorie-consuming habits with regular workouts and using a free calorie deficit calculator for weight loss as assistance, you can sustainably reach your target weight goal.

How To Calculate Calorie Deficit?

Calorie Deficit = TDEE − Calories Consumed

Where:

TDEE: Total number of calories a body needs to maintain its current weight
Calories Consumed: Total number of calories you consume through any activity

To calculate your total daily energy expenditure (TDEE), there is a following formula:

TDEE = BMR × Activity Factor

In the TDEE formula, BMR is the number of calories expended as your body performs the basic functions of life. For calculating BMR, try our BMR calculator or just put values in the given Mifflin-St Jeor equations.

For Men:

BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) − (5.677 × age in years)

For Women:

BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) − (4.330 × age in years)

Another term in the TDEE formula is the activity factor. This depends on your activity level:

Sedentary (little or no exercise): TDEE = BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): TDEE = BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week): TDEE = BMR x 1.55
Very active (hard exercise/sports 6-7 days a week): TDEE = BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training): TDEE = BMR x 1.9

Once you have your TDEE, subtract your daily calorie intake from it to get your caloric deficit.

For Example:

Let's say your total daily energy expenditure is 1800 calories on a daily basis and want a calorie deficit of 500. Then how many calories do you consume for a deficit?

TDEE = 1800 calories
Calories Consumed = 500 calories

Formula:

Calorie Deficit = Total Daily Energy Expenditure (TDEE) − Calories Consumed

Calorie Deficit = 1800 calories - 500 calories

Calorie Deficit = 1300 calories

The resultant value aims at the consumption of 1300 calories for a deficit. You can also use the best calories deficit calculator to get personalized estimation by considering activity level.

What is a My Calorie Deficit For Weight Loss?

Many obesity societies and guidelines recommend a calorie deficit of 500 - 1000 calories to lose weight per day. This is considered the optimal approach to lose weight but can vary depending on weight, height, and activity level.

FAQs:

Why am I not losing weight in a calorie deficit?

When you eat less, your body starts burning fewer calories while at resting and during exercise. This is referred to as the natural process to consuming less calories and even the most obvious reason why you people hit the weight loss plateaus. As a result, it becomes harder to reduce extra pounds as they get smaller.

Do you lose a pound with a 500-calorie deficit?

Yes, if you consume 500 calories on a daily basis, then you may lose weight of about 1 or half pounds a week. However, this reduction varies depending on body weight, activity level, and gender.

What is zigzag calorie cycling?

Zigzag calorie cycling is a dietary approach that is used to prevent the body from getting plateaus in weight loss. This calorie cycling is used alternatively between high and low-calorie days throughout the week.

How long does it take to see results from a calorie deficit?

In a deficit, the limit of the timeline depends on several factors including starting weight, activity level, and overall health. Some experts suggest a duration of about 12 weeks. Others recommend paying attention to your body and adjusting calorie intake accordingly as needed to prevent the negative consequences of prolonged deficit.

What are the benefits of losing weight?

Here are some benefits of losing weight listed by name:

Improved mobility
Reduced joint pain
Lower blood pressure
Improved blood sugar control
Reduced risk of heart disease
Reduced risk of stroke
Improved sleep apnea
Reduced risk of certain cancers
Increased energy levels
Improved mood and self-esteem

The information you enter in the calculator online is only used to make calculations, it is not stored or shared with any third party for any concerns. Read our Privacy Policy

FAQs

How do I calculate my calorie deficit? ›

To perform a manual calculation, moderately active people can multiply their current body weight by 15 to estimate how many calories they would need each day. Anything less than this is a deficit.

Explore More ›

What calorie deficit do I need to lose 2 pounds a week? ›

To lose 2 pounds per week, you need to create a calorie deficit of 1,000 calories per day. This is only safe if a healthcare provider has approved it. Calorie needs depend on a variety of factors such as metabolism, current weight, height, and activity level, which are different for everyone.

Keep Reading ›

Is 1500 calories a day enough for calorie deficit? ›

Some people may choose to restrict their daily intake to 1,500 calories. While factors such as age, gender, and activity level can cause caloric needs to vary, a 1,500-calorie intake is typically less than the average person requires. As a result, this diet may help some people lose weight.

Keep Reading ›

What should my calorie deficit be to lose weight? ›

A good rule of thumb for healthy weight loss is a deficit of about 500 calories per day. That should put you on course to lose about 1 pound per week.

Read On ›

How to create a calorie deficit plan? ›

Reduce your deficit gradually. Instead of reducing your daily meals by 500 calories at once, you could start with 200 calories less each week and increase it gradually over time. This helps your body to adjust gradually to the change. Limit added sugar and fat from your meals.

Tell Me More ›

How many calories should I eat a day to lose weight? ›

In order to lose at least a pound a week, try to do at least 30 minutes of physical activity on most days, and reduce your daily calorie intake by at least 500 calories. However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional.

Discover More Details ›

How much weight will I lose if I eat 1500 calories a day? ›

Consequently, most people will lose weight following a 1,500- to 1,800-calorie diet. If you want to be even more precise about how many calories you should eat each day to lose weight, this simple calculation will give you a daily calorie goal that can help you lose a healthy 1 to 2 pounds per week.

Discover More ›

How many calories do 10,000 steps burn? ›

How many calories do 10,000 steps burn? Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says.

How long does it take to lose 20 pounds? ›

That said, many healthy weight-loss guidelines say you should aim to lose one or two pounds per week (whether you have five or 50 pounds to lose), that means it could take anywhere from 10 to 20 weeks to lose 20 pounds. That may seem like a while, but it's better to go slow.

How long will it take to lose 20 pounds eating 1500 calories a day? ›

This means, a 1,500-calorie diet would help her lose 20 pounds in 2 months, or at least come close, since she'd have a daily deficit of 1,200 calories with moderate exercise. Keep in mind that weight loss is typically more rapid in people who have more weight to lose.

Know More ›

Why am I not losing weight on a 1500 calorie deficit? ›

While you may be eating on 1,500 calories a day, if the food is primarily processed, high in sugar, or loaded with alcohol, it can have detrimental effects on your health and your weight loss journey. Foods like these may provide calories, but still lack the essential nutrients your body needs.

Explore More ›

How do I work out my calorie deficit? ›

Multiply your activity level value with BMR, you will get your total daily energy expenditure (TDEE). Subtract the TDEE from the total number of calories you consume. If the above number is negative, you are in a calorie deficit.

Keep Reading ›

What calorie deficit do I need to lose 20 pounds in a month? ›

“A 20-pound weight loss [goal within one month] would require a person to eat around 2,300 fewer calories than they burn every single day. This [deficit] would be pretty difficult [to achieve] unless their daily metabolic rate is considerably higher than 2,300 calories,” she explains.

Keep Reading ›

Does exercise count towards calorie deficit? ›

Burn more calories than you consume by increasing your physical activity. If you eat enough calories to support your BMR, but add more exercise, you'll create a caloric deficit simply by burning extra calories. This only works if you're not overeating to begin with.

Know More ›

How do you stick to a calorie deficit? ›

We recommend incorporating high-protein sources such as lean meats, legumes and protein shakes into your diet to aid in maintaining a calorie deficit and avoid reaching for any unhealthy high calorie food. Time Your Meals. Opt for 5-6 small meals throughout the day.

Read On ›

Is 1200 calories too low? ›

For weight loss, 1,200 calories per day is still often touted as a goal, and for most people, weight loss will occur at such a low caloric intake. A 1,200 calorie per day diet is considered a low-calorie diet and is generally not recommended for the long term.

Calorie Deficit Calculator (2024)