Calorie Deficit Calculator
Calculate your precise daily calorie intake to achieve your weight loss goals safely.
How to Calculate Your Calorie Deficit for Weight Loss
A calorie deficit occurs when you consume fewer calories than your body burns to maintain its current weight. This fundamental principle of thermodynamics is the primary driver of weight loss. To lose one pound of fat, you typically need to create a cumulative deficit of approximately 3,500 calories.
The Science Behind the Calculation
Our calculator uses the Mifflin-St Jeor Equation, which is currently considered the gold standard for estimating Basal Metabolic Rate (BMR). We then apply an Activity Factor to determine your Total Daily Energy Expenditure (TDEE).
- BMR: The calories your body burns at rest just to keep organs functioning.
- TDEE: Your BMR plus the calories burned through movement and exercise.
- Deficit: Subtracting calories from your TDEE (e.g., subtracting 500 calories daily to lose 1 lb per week).
If a 35-year-old male weighing 200 lbs with a height of 5'10" works a desk job, his TDEE might be approximately 2,400 calories. To lose 1 pound per week, he would need to consume 1,900 calories per day (a 500-calorie deficit).
Safe Weight Loss Rates
While it is tempting to pursue rapid weight loss, health professionals generally recommend losing 0.5 to 2 pounds per week. Losing weight too quickly can lead to muscle loss, nutritional deficiencies, and a slowed metabolism.
Tips for Maintaining a Deficit
1. Prioritize Protein: Protein increases satiety and helps preserve lean muscle mass during a deficit.
2. Volume Eating: Focus on low-calorie, high-volume foods like leafy greens and cruciferous vegetables.
3. Strength Training: Lifting weights signals to your body to keep muscle while burning fat stores.