Calorie Deficit Calculator
This calculator is designed to help you estimate how many calories you should be consuming to maintain your current weight and how long it might take to reach your goal weight.
What Is a Calorie Deficit?
A calorie deficit happens when you eat fewer calories than your body uses for energy. When this occurs, your body turns to stored fat to make up the difference — resulting in weight loss.
Your exact calorie needs depend on factors like age, sex, weight, height, and activity level.
How to Calculate It
Start by finding your Total Daily Energy Expenditure (TDEE) — the total number of calories your body burns in a day.
Then, subtract your desired calorie reduction from that number.
For example:
If your TDEE is 2,000 calories and you cut 500 per day, you’ll consume 1,500 calories daily, leading to roughly 1 pound of fat loss per week.
Safe Deficit Guidelines
A daily calorie deficit of 500–1,000 calories is typically safe and effective, leading to about 1–2 pounds of weight loss per week.
Avoid going below 1,200 calories for women or 1,500 calories for men, unless under medical supervision.
Signs Your Deficit May Be Too Large
Constant fatigue or excessive hunger
Feeling colder than usual
Mood swings or irritability
Hair thinning or brittle nails
These may indicate your body isn’t getting enough nutrients or energy.
Healthy Deficit Tips
Nutrition: Focus on nutrient-dense foods — fruits, vegetables, whole grains, and at least 100g of protein daily to preserve muscle mass.
Exercise: Incorporate regular movement and strength training to enhance calorie burn and maintain metabolism.
Hydration: Drink plenty of water and limit sugary beverages.
Sleep: Prioritize rest to help regulate hunger and stress hormones.
Medication Support: Under medical guidance, treatments like GLP-1 medications can help manage appetite and sustain a calorie deficit.
A calorie deficit is the foundation of fat loss, but pairing it with balanced nutrition, activity, and sustainable habits ensures long-term success.
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