Calorie Deficit Calculator App

Calculate your daily calorie target for weight loss.

Understanding Calorie Deficit for Weight Loss

Losing weight primarily involves consuming fewer calories than your body expends. This difference is known as a calorie deficit. Our Calorie Deficit Calculator helps you determine a safe and effective daily calorie intake target to achieve your weight loss goals.

How it Works:

The calculator uses your Basal Metabolic Rate (BMR) and your activity level to estimate your Total Daily Energy Expenditure (TDEE). TDEE represents the total number of calories your body burns in a day, including basic functions and physical activity.

• Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic life-sustaining functions at rest (e.g., breathing, circulation, cell production). It's influenced by age, sex, weight, and height. You'll need to provide this value or calculate it separately using standard formulas like Harris-Benedict or Mifflin-St Jeor.
• Activity Factor: This multiplier adjusts your BMR based on your daily physical activity. Higher activity levels require more calories.
• Total Daily Energy Expenditure (TDEE): Calculated as TDEE = BMR × Activity Factor. This is your estimated daily calorie burn.
• Calorie Deficit: To lose weight, you need to create a deficit. A common recommendation for healthy weight loss is to aim for a deficit of 500-1000 calories per day, which can lead to a loss of approximately 0.5-1 kg (1-2 lbs) per week. The calculator helps you determine your target intake based on your desired weekly loss.

The Math Behind the Calculator:

1. Calculate TDEE: Your TDEE is estimated by multiplying your BMR by the appropriate activity factor.
TDEE = BMR * Activity Factor 2. Determine Weekly Calorie Deficit: We know that approximately 7,700 calories equal 1 kilogram of body fat. Therefore, to lose 1 kg per week, you need a deficit of 7,700 calories over the week.
Weekly Deficit = Desired Weekly Weight Loss (kg) * 7700 kcal/kg 3. Calculate Daily Calorie Deficit:
Daily Deficit = Weekly Deficit / 7 days 4. Calculate Target Daily Calorie Intake: This is your TDEE minus the calculated daily deficit.
Target Calorie Intake = TDEE - Daily Deficit

Example:

Let's say:

• Your BMR is 1600 kcal/day.
• You are Moderately Active (Activity Factor = 1.55).
• You want to lose 0.5 kg per week.

Calculations:

• TDEE = 1600 * 1.55 = 2480 kcal/day
• Weekly Deficit = 0.5 kg * 7700 kcal/kg = 3850 kcal/week
• Daily Deficit = 3850 kcal / 7 days = 550 kcal/day
• Target Calorie Intake = 2480 kcal – 550 kcal = 1930 kcal/day

Your target daily calorie intake for losing 0.5 kg per week would be approximately 1930 kcal.

Important Considerations:

• Consult a healthcare professional or registered dietitian before starting any significant weight loss program.
• This calculator provides an estimate. Individual metabolism and responses can vary.
• Ensure your target calorie intake does not fall below 1200 kcal for women or 1500 kcal for men without medical supervision, as this can be detrimental to health.
• Combine dietary changes with regular physical activity for optimal and sustainable results.