Calorie Deficit Calculator
Calculate your optimal calorie deficit for safe and effective weight loss
Calculate Your Calorie Deficit
Your Calorie Deficit Results
Deficit Category: Moderate
Balanced approach
⚠️ Safety Warning
• Daily calories below 1500 may be unsafe for men
• Consider consulting a healthcare provider
Weight to Lose: Target weight achieved or set higher target
Daily Deficit: 500 calories (moderate)
Activity Level: Little or no exercise
Example Calculation
Example: 30-year-old Woman
Profile: 30 years old, 70 kg current, 60 kg target, moderately active
BMR: 10 × 70 + 6.25 × 165 - 5 × 30 - 161 = 1,370 kcal/day
TDEE: 1,370 × 1.55 = 2,124 kcal/day
Deficit: 500 kcal/day (moderate pace)
Daily Calories: 2,124 - 500 = 1,624 kcal/day
Time to Goal: 10 kg ÷ 0.45 kg/week ≈ 22 weeks
Deficit Guidelines
Conservative (250 cal)
0.5 lb/week loss - Easy to maintain
Moderate (500 cal)
1 lb/week loss - Recommended for most
Aggressive (750 cal)
1.5 lb/week loss - More challenging
Extreme (1000+ cal)
Not recommended without supervision
Safety Tips
Never go below 1200 cal/day (women) or 1500 cal/day (men)
Aim for 1-2 lbs weight loss per week maximum
Include exercise to preserve muscle mass
Eat nutrient-dense, whole foods
Monitor your progress and adjust as needed
Understanding Calorie Deficit for Weight Loss
What is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored energy (fat) for fuel, resulting in weight loss.
The 3,500 Calorie Rule
- •1 pound of fat ≈ 3,500 calories
- •500 cal/day deficit = 1 lb/week loss
- •250 cal/day deficit = 0.5 lb/week loss
How to Create a Deficit
Deficit = Calories In - Calories Out
Methods to Create Deficit
- •Diet: Eat fewer calories
- •Exercise: Burn more calories
- •Combined: Both approaches (recommended)
Sustainable Weight Loss Tips
- •Start with a moderate deficit (300-500 calories)
- •Focus on whole, nutrient-dense foods
- •Include protein to preserve muscle mass
- •Stay hydrated and get adequate sleep
- •Track your progress consistently
Warning Signs
- ⚠Extreme fatigue or weakness
- ⚠Constant hunger or food obsession
- ⚠Loss of muscle mass
- ⚠Metabolic slowdown
- ⚠Irregular menstrual cycles (women)
⚕️ Medical Disclaimer
This calculator provides estimates for educational purposes and should not replace professional medical advice. Weight loss needs and safety considerations vary significantly between individuals.
- • Consult a healthcare provider before starting any weight loss program
- • Individual metabolism and health conditions affect calorie needs
- • Rapid weight loss may not be safe for everyone
- • Consider working with a registered dietitian for personalized guidance
Seek immediate medical attention if you experience severe symptoms while dieting, and never ignore professional medical advice in favor of calculator results.