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Scientific Calorie Deficit Calculator

Sedentary (Little or no exercise) Lightly Active (Exercise 1-3 days/week) Moderately Active (Exercise 3-5 days/week) Very Active (Exercise 6-7 days/week) Extra Active (Hard exercise/Physical job)

Your Results:

Maintenance Calories (TDEE): 0 kcal/day

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Mild Weight Loss (0.25kg/wk) 0 kcal/day

Weight Loss (0.5kg/wk) 0 kcal/day

Extreme Weight Loss (1kg/wk) 0 kcal/day

function calculateCalorieDeficit() { var gender = document.getElementById('gender').value; var age = parseFloat(document.getElementById('age').value); var weight = parseFloat(document.getElementById('weight').value); var height = parseFloat(document.getElementById('height').value); var activity = parseFloat(document.getElementById('activity').value); if (!age || !weight || !height) { alert("Please enter all required values."); return; } var bmr = 0; if (gender === 'male') { bmr = (10 * weight) + (6.25 * height) – (5 * age) + 5; } else { bmr = (10 * weight) + (6.25 * height) – (5 * age) – 161; } var tdee = bmr * activity; document.getElementById('tdee-val').innerText = Math.round(tdee).toLocaleString(); document.getElementById('mild-loss').innerText = Math.round(tdee – 250).toLocaleString(); document.getElementById('weight-loss').innerText = Math.round(tdee – 500).toLocaleString(); document.getElementById('extreme-loss').innerText = Math.round(tdee – 1000).toLocaleString(); document.getElementById('results-area').style.display = 'block'; }

How to Use the Calorie Deficit Calculator

A calorie deficit is the fundamental state required for weight loss. It occurs when you consume fewer calories than your body burns to maintain its current weight. This calculator uses the Mifflin-St Jeor Equation, widely considered the most accurate formula for estimating your Basal Metabolic Rate (BMR).

Understanding the Math

The calculator follows a three-step process to determine your target intake:

1. Basal Metabolic Rate (BMR): The calories your body burns at rest to keep organs functioning.
2. Total Daily Energy Expenditure (TDEE): BMR multiplied by an activity factor (from sedentary to extra active).
3. Deficit Application: Subtracting calories to trigger fat loss (usually 500 calories/day for 0.5kg of weight loss per week).

Realistic Example

If you are a 35-year-old male, weighing 90kg, 180cm tall, with a "Moderately Active" lifestyle:

• BMR: ~1,880 kcal
• TDEE (Maintenance): ~2,914 kcal
• To lose 0.5kg/week: You should consume roughly 2,414 kcal.

Why 500 Calories?

One pound of body fat is approximately 3,500 calories. By creating a daily deficit of 500 calories, you create a 3,500-calorie deficit over 7 days, leading to roughly 0.5kg (1lb) of fat loss per week. This is widely recommended by health professionals as a sustainable and healthy rate of weight loss.

Frequently Asked Questions

Is it safe to go below 1,200 calories?

Generally, women should not go below 1,200 calories and men below 1,500 calories daily without medical supervision, as it becomes difficult to meet nutritional needs.

What if I stop losing weight?

As you lose weight, your TDEE decreases. You should recalculate your calorie deficit every 5-10kg to adjust your intake to your new, smaller body size.