Calorie Deficit Diet Calculator

Calculate your estimated daily calorie target for weight loss.

Understanding Calorie Deficit for Weight Loss

Losing weight fundamentally comes down to creating a calorie deficit. This means consuming fewer calories than your body burns. Our Calorie Deficit Diet Calculator helps you estimate a daily calorie intake target to achieve your desired weight loss rate. It utilizes standard formulas to first estimate your Basal Metabolic Rate (BMR) and then your Total Daily Energy Expenditure (TDEE), before factoring in your weight loss goal.

How it Works: The Math Behind the Calculator

The calculator uses the Mifflin-St Jeor equation, considered one of the most accurate for calculating BMR:

• For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
• For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

Once your BMR (the calories your body burns at rest) is calculated, we determine your Total Daily Energy Expenditure (TDEE) by multiplying your BMR by an activity factor:

TDEE = BMR × Activity Factor

The calculator then adjusts this TDEE based on your desired weekly weight loss. It's estimated that a deficit of 3,500 calories equals approximately 0.5 kg (or 1 pound) of fat loss. Therefore, to lose 1 kg per week, you need a daily deficit of about 770 calories (3500 / 7).

Target Daily Calories = TDEE – (Desired Weekly Weight Loss × 770)

If your calculated target daily calories drop below 1200 (for women) or 1500 (for men), the calculator will cap the result at these minimums, as such low intakes may be unhealthy and unsustainable.

Key Inputs and Their Importance:

• Current Weight (kg): Your starting point for BMR calculation.
• Height (cm): A key factor in determining your body's surface area and metabolic rate.
• Age (years): Metabolism tends to slow down with age.
• Gender: Men generally have higher muscle mass and thus a higher BMR than women.
• Activity Level: This factor accounts for calories burned through daily activities and exercise, significantly impacting your TDEE.
• Desired Weekly Weight Loss (kg): Determines the size of the calorie deficit needed. A safe and sustainable rate is typically 0.5 kg to 1 kg per week.

Using the Calculator Effectively:

This calculator provides an estimation. Individual metabolisms can vary. For the best results:

• Input your data as accurately as possible.
• Consult with a healthcare professional or registered dietitian before starting any new diet plan, especially if you have underlying health conditions.
• Monitor your progress and adjust your intake as needed. Consistency is key!