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Calorie Deficit Calculator

Male Female
Sedentary (Little or no exercise) Lightly Active (1-3 days/week) Moderately Active (3-5 days/week) Very Active (6-7 days/week) Extra Active (Physical job + training)
0.25 kg / week (Mild) 0.5 kg / week (Recommended) 0.75 kg / week (Aggressive) 1.0 kg / week (Maximum Safe)

Your Results

Note: Consuming fewer than 1,200 (female) or 1,500 (male) calories daily is not recommended without medical supervision.

The Science of Calorie Deficit for Sustainable Weight Loss

A calorie deficit is the fundamental requirement for weight loss. It occurs when you consume fewer calories than your body burns to maintain its current weight. This forces your body to use stored energy (body fat) for fuel. Understanding how to calculate and maintain this deficit is the most effective way to reach your fitness goals.

How This Calculator Works

Our tool uses the Mifflin-St Jeor Equation, currently considered the most accurate formula for calculating Basal Metabolic Rate (BMR) for the general population. Here is the process:

  • BMR Calculation: We determine the calories your body burns at rest.
  • TDEE Calculation: We multiply your BMR by your physical activity factor to find your Total Daily Energy Expenditure.
  • Deficit Application: To lose 1kg of fat, you need a cumulative deficit of approximately 7,700 calories. We break this down into daily targets based on your specific goal.

Example Calculation

Imagine Sarah, a 35-year-old woman who weighs 80kg and is 165cm tall. She works an office job but exercises 3 times a week (Moderately Active).

  1. BMR: Sarah's body needs ~1,520 calories just to stay alive at rest.
  2. TDEE: Including her activity, Sarah burns ~2,356 calories per day.
  3. Goal: She wants to lose 0.5kg per week. This requires a daily deficit of 550 calories.
  4. Daily Target: Sarah should eat roughly 1,806 calories per day to reach her goal.

Tips for Success in a Deficit

Simply eating less isn't always enough for long-term health. Focus on these three pillars:

  1. Prioritize Protein: Protein helps preserve lean muscle mass while you lose fat and keeps you feeling full longer.
  2. Fiber Intake: High-fiber foods like vegetables and legumes add volume to your meals with very few calories.
  3. Resistance Training: Lifting weights or doing bodyweight exercises signals to your body that it should keep muscle and burn fat instead.
function calculateCalories() { var age = parseFloat(document.getElementById('ageInput').value); var gender = document.getElementById('genderInput').value; var weight = parseFloat(document.getElementById('weightInput').value); var height = parseFloat(document.getElementById('heightInput').value); var activity = parseFloat(document.getElementById('activityInput').value); var goalKg = parseFloat(document.getElementById('goalInput').value); if (!age || !weight || !height || age <= 0 || weight <= 0 || height <= 0) { alert("Please enter valid positive numbers for age, weight, and height."); return; } // BMR Mifflin-St Jeor Equation var bmr; if (gender === 'male') { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } // Total Daily Energy Expenditure var tdee = bmr * activity; // 1kg of fat is roughly 7700 calories. // Daily deficit = (Goal per week * 7700) / 7 days var dailyDeficit = (goalKg * 7700) / 7; var targetCalories = tdee – dailyDeficit; // Safety checks if (targetCalories < 1000) { targetCalories = 1000; // Hard floor for safety in the display } document.getElementById('tdeeText').innerHTML = "Your Maintenance Calories (TDEE): " + Math.round(tdee) + " kcal/day"; document.getElementById('deficitText').innerHTML = "Daily Calorie Deficit: -" + Math.round(dailyDeficit) + " kcal/day"; document.getElementById('targetText').innerHTML = "Your Daily Goal: " + Math.round(targetCalories) + " Calories"; document.getElementById('deficitResult').style.display = 'block'; }

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