Use this calculator to find out how many calories you need to eat to lose weight safely.
How to Use the Calorie Deficit Calculator
To use the calculator, please fill in all the required fields:
- Age: Enter your age.
- Gender: Select your gender.
- Weight: Enter your current weight in kilograms.
- Height: Enter your height in centimeters.
- Activity Level: Select your typical daily activity level from the dropdown.
- Weight Goal: Choose whether you want to lose, maintain, or gain weight.
How It Calculates the Results
The calculator uses the Mifflin-St Jeor Equation to estimate your Basal Metabolic Rate (BMR) based on your age, gender, weight, and height. It then multiplies your BMR by an activity factor that corresponds to your selected activity level, giving you the Total Daily Energy Expenditure (TDEE). Depending on your weight goal, the TDEE is adjusted to provide a calorie deficit, surplus or maintenance level:
- Lose weight: 20% calorie deficit from TDEE.
- Maintain weight: TDEE is the target calorie intake.
- Gain weight: 20% calorie surplus from TDEE.
Calculator Limitations
Please note that this calculator provides an estimate based on average values and standard equations. Individual needs may vary. For personalized advice, please consult a nutritionist or medical professional.
Use Cases for This Calculator
Calculate Daily Caloric Intake
Enter your age, gender, weight, height, and activity level to determine the number of calories you need to maintain your current weight. Adjust the calorie deficit slider to see how reducing calories can help you lose weight.
Set Weight Loss Goal
Input your target weight and desired timeline to achieve your weight loss goal. The calculator will recommend a daily calorie deficit to help you reach your target weight within the specified timeframe. Stay motivated by tracking your progress each week.
Track Food Consumption
Record the calories you consume each day by adding your meals and snacks to the calculator. Compare your total calorie intake to the recommended intake for weight loss. Use the insights to make healthier food choices and achieve your calorie deficit.
Monitor Exercise Calories Burned
Include your daily physical activities to calculate the calories you burn through exercise. Compare your calorie burn to your intake to ensure you are in a calorie deficit. Adjust your workout routine as needed to meet your weight loss goals.
Plan Balanced Meals
Use the calculator to create meal plans that align with your calorie deficit goal. Experiment with different food combinations to ensure you stay within your daily calorie limit. Make sure your meals are nutrient-dense to support your overall health.
Understand Macronutrient Breakdown
Get a breakdown of your daily macronutrient intake based on your calorie deficit target. Ensure you are getting the right balance of carbohydrates, proteins, and fats to support your weight loss journey. Make adjustments to your diet as needed for optimal results.
Get Weekly Progress Reports
Receive weekly progress reports that summarize your calorie intake, deficit, and weight loss progress. Use the insights to stay on track and make any necessary adjustments to your diet and exercise routine. Celebrate your accomplishments and set new goals for the following week.
Consult with a Nutritionist
Share your calorie deficit calculations with a nutritionist for personalized advice and support. Collaborate on a sustainable weight loss plan that fits your lifestyle and dietary preferences. Work together to overcome challenges and achieve long-term success.
Stay Hydrated
Remember to drink an adequate amount of water each day to support your weight loss efforts. Dehydration can negatively impact your metabolism and energy levels, making it harder to maintain a calorie deficit. Use the calculator to track your fluid intake and ensure you stay hydrated.
Maintain a Healthy Lifestyle
Use the calorie deficit calculator as a tool to adopt a balanced and sustainable lifestyle. Focus on making long-term changes to your eating habits and activity levels to support your overall well-being. Embrace the process of achieving your weight loss goals while prioritizing your health.