Calorie Deficit Calculator (Clinically Approved Formula)

The calorie deficit calculator tells you how many calories you need every day. It only needs a few basic parameters from you. After you click the [Calculate] button you get the results. You will see how many calories you need to achieve your goal. Be it keeping your current weight, losing some weight, or gaining it.

It tells you how to find your calorie deficit to lose weight and keep it safe. It is a free and quick tool that you can use right now. To understand more about what a calorie deficit is and how it works, you can read this page.

• Moderate activity: Get your heart rate up for about 15-30 minutes.
• Intense activity: Push yourself harder for 45-120 minutes of heart-pumping activity.
• Vigorous activity: If you’re up for it, go for 2+ hours of intense heart rate-raising action.

How to calculate my calorie deficit?

The Calorie Deficit Calculator is a tool that estimates the average number of calories required by a human to maintain their body weight at rest.

This estimation is based on specific equations, with the understanding that these are averages and may not be precise for every individual.

How to calculate my Basal Metabolic Rate?

The Mifflin-St Jeor Equation provides a how to calculate calorie deficit with bmr precise way to estimate your Basal Metabolic Rate, which is the number of calories your body needs at rest to maintain basic functions like breathing and digestion. Later in the article we will show you how to calculate calorie deficit with BMR. In the very end of this article you can find more detailed info about what is BMR.

Here’s how you can use these formulas to find your Basal Metabolic Rate:

Calculate Basal Metabolic Rate for men

To calculate Basal Metabolic Rate for men, use the following formula:

Here’s what each term represents:

• W stands for weight in kilograms.
• H represents height in centimeters.
• A is your age in years.

Example Calculation:

Let’s say a man weighs 70 kg, is 175 cm tall, and is 30 years old. Plug these numbers into the formula:

First, calculate each part:

• 10 × 70 = 700
• 6.25 × 175 = 1093.75
• 5 × 30 = 150

Now, add and subtract:

• 700 + 1093.75 = 1793.75
• 1793.75 - 150 = 1643.75
• 1643.75 + 5 = 1648.75

So, his Basal Metabolic Rate is approximately 1649 calories per day. Note that it doesn’t include any physical activity, even walking.

Calculate Basal Metabolic Rate for women

To calculate BMR for women, use this formula:

Here’s what each term means:

• W is the weight in kilograms.
• H is the height in centimeters.
• A is your age in years.

Example Calculation:

Let’s say a woman weighs 60 kg, is 160 cm tall, and is 25 years old. Plug these numbers into the formula:

First, calculate each part:

• 10 × 60 = 600
• 6.25 × 160 = 1000
• 5 × 25 = 125

Now, add and subtract:

• 600 + 1000 = 1600
• 1600 - 125 = 1475
• 1475 - 161 = 1314

So, her Basal Metabolic Rate is approximately 1314 calories per day. Note that it doesn’t include any physical activity, even walking.

Caloric deficit example

Let’s say the person’s Basal Metabolic Rate is 1314 calories.

Now the only thing that is left to do is roughly estimate the level of activity the person is going through during the day.

For example, it is a sedentary office-type job with a minimum of walking and driving to work.

In this case, we need to take an activity factor of 1.2 and multiply it by Basal Metabolic Rate, which is 1314.

This way, we get 1576.8, or simply 1577 calories, which should be more than enough to get by through the day.

How to find your calorie deficit

“ Reducing daily calorie intake by 500 calories can result in a loss of approximately 0.45 kg per week. ”

• The Basal Metabolic Rate value is the estimated number of calories to maintain body weight at rest.
• It is adjusted by an activity factor (1.2-1.95) based on exercise levels.
• Example: To lose 0.45 kg per week, reduce daily calorie intake by 500 calories from the maintenance level.

Your Basal Metabolic Rate represents the number of calories your body needs to maintain weight while at rest. It’s like the baseline energy your body uses just to keep everything running smoothly—think breathing, circulation, and organ function.

However, daily life isn’t just about resting. To find out how many calories a day to lose weight, you also need to factor in your activity level. This is where the activity factor comes into play, which ranges from 1.2 (for a sedentary lifestyle) to 1.95 (for those who are extremely active). This adjustment helps you understand how many calories a day to lose weight effectively based on your activity level.

How many calories a day to lose weight?

Here’s a practical tip: if your goal is to lose about 0.45 kg per week, you should aim to reduce your calorie intake by 500 calories a day from what you need to maintain your current weight. This straightforward approach helps create a calorie deficit and starts the weight loss process.

The more straightforward answer to how much calories should I eat to lose weight is to use a calorie deficit calculator, which will tell you how much weight you can lose in a safe way. You can find it at the top of this page.

By knowing how much calories per day you need and adjusting based on your activity level, you can manage your weight more effectively and make more informed decisions about your diet and lifestyle.

How much of a calorie deficit to lose weight?

To lose weight effectively, aim for a calorie deficit of about 500 calories per day. This creates a manageable and steady weight loss of around 0.45 kg each week. Let’s say you normally need 2,000 calories a day to maintain your weight. By cutting that down to 1,500 calories, you’ll spark a consistent weight loss.

Picture it like this: if you’re on a journey to lose 4.5 kg, sticking to this 500-calorie deficit means you’re on track to reach your goal in about ten weeks. This approach allows for gradual weight loss while keeping your energy levels steady and your metabolism active. It’s all about finding that sweet spot where you create a deficit without feeling deprived.

How to determine your calorie deficit?

To determine your calorie deficit, start by figuring out how many calories you need each day to maintain your current weight. This is your Basal Metabolic Rate (BMR), plus the calories you burn through daily activities and exercise.

For example, imagine you need 2,000 calories a day to stay the same weight. To create a calorie deficit and lose weight, you might cut 500 calories from that daily amount, bringing your intake to 1,500 calories a day. This adjustment helps you shed about 0.45 kg each week. So, if you reduce your intake and stay active, you can see steady, manageable weight loss.

How to know what calorie deficit you should be in?

Determining the right calorie deficit for your weight loss journey can be a bit of a balancing act. If you want to lose weight quickly, you might aim for a larger calorie deficit. This can lead to faster results but might also make you feel more tired and cranky.

For example, one of our readers who decided to cut 800 calories a day noticed rapid weight loss but felt constantly drained and irritable. On the flip side, if you choose a smaller deficit for slower weight loss, such as cutting 300 calories a day, the progress might seem less dramatic, which can be discouraging if you’re eager for faster results. The key is to find a pace that keeps you motivated without overwhelming your body.

Calorie deficit for weight loss

Basics of calorie counting

Calorie counting is a method used for weight loss and involves a few key steps:

1. Calculate Basal Metabolic Rate: Use equations like the Harris-Benedict or Katch-McArdle (if body fat percentage is known) to estimate Basal Metabolic Rate.
2. Set Weight Loss Goals: Understand that 0.45 kg is approximately 3500 calories. A daily calorie reduction of 500 from your Basal Metabolic Rate could lead to a loss of 0.45 kg a week, but avoid losing more than 0.9 kg per week for health reasons.
3. Choose a Tracking Method: Use smartphone apps for easy tracking of calories, exercise, and progress. You can download our smartphone app for a convenient way to track your calories and progress: Calorie Tracker app . Alternatively, use websites, spreadsheets, or traditional pen and paper.

“Using a smartphone app to track calories and exercise can simplify the process of calorie deficit for weight loss.”

Progress Tracking and Adjustments

• Track your progress, not just in terms of weight loss but also considering muscle vs. fat loss/gain.
• Measure consistently, preferably weekly and under the same conditions each time.
• Adjust your strategy as needed to better meet your goals.

Beyond Just Counting Calories

Calorie counting does not account for the macronutrient proportions (fats, proteins, carbohydrates) in your diet.

Different foods affect health, hunger, and calorie burning differently; minimally processed foods are generally healthier.

There are various weight loss methods, and calorie counting is just one of them. It’s about calories consumed vs. expended, but other factors like food types and the thermic effect also play a role.

“While calorie counting can be effective for weight loss, it's important to consider the types of foods consumed and their nutritional value.”

Should I count calories?

“Awareness of calorie content in foods and its impact on daily intake can lead to better portion control and food choices, aiding in weight loss.”

• Calorie counting raises nutritional awareness and helps in understanding the impact of different foods on satiety and daily caloric intake.
• Setting tangible calorie goals can aid in weight loss more effectively than vague aims like ’eating less.'
• Portion control and understanding the exercise equivalent of foods can lead to healthier eating habits.

The Evolution of Basal Metabolic Rate Calculation Equations

“The Mifflin-St Jeor Equation, introduced in 1990, is a more accurate method for calculating Basal Metabolic Rate (BMR) than previous equations.”

In 1990, scientists introduced the Mifflin-St Jeor Equation, a significant advancement in calculating Basal Metabolic Rate (BMR). This equation provides a more accurate measurement than older methods, making it a valuable tool for those looking to understand their energy needs.

The Early Days: Harris-Benedict Equation

Before the Mifflin-St Jeor Equation, the Harris-Benedict Equation was the go-to method for calculating BMR. This equation helped people determine the amount of energy their bodies used at rest. In other words, it calculated how many calories you burn just by being alive, without any additional activity. Scientists revised the Harris-Benedict Equation in 1984 to improve its accuracy, but it still had limitations.

The Modern Approach: Mifflin-St Jeor Equation

The introduction of the Mifflin-St Jeor Equation in 1990 marked a big step forward. This equation calculates BMR more accurately than the Harris-Benedict Equation. It takes into account factors like age, sex, weight, and height to give a clearer picture of your body’s energy needs. This improvement means that people can better tailor their diets and exercise plans to meet their specific needs.

By using the Mifflin-St Jeor Equation, individuals can get a more precise understanding of their Basal Metabolic Rate.

Finding What Works for You

“Choosing a weight loss strategy that aligns with your lifestyle is crucial for sustainable success.”

Calorie counting is only one of many weight loss methods. The key is to find a strategy that fits your lifestyle for sustainable results.

Important Considerations in Weight Loss

“ A balanced diet and regular exercise. These two are the most effective and long lasting methods for weight loss. ”

If you want to lose weight with calorie deficit, diet and exercise play a crucial role. They are the foundation for healthy and lasting weight loss. It’s important to avoid slashing your calorie intake by more than 1,000 calories a day. While it might seem tempting to cut calories drastically for quick results, extreme calorie deficit for weight loss can backfire.

Rapid weight loss often leads to muscle loss and a slower metabolism. Your Basal Metabolic Rate (BMR), which is the number of calories your body burns at rest, can decrease. This means your body starts burning fewer calories, making it harder to keep the weight off in the long run. Plus, extreme calorie reduction can lead to unsustainable weight loss, causing you to gain the weight back later on.

Focusing on proper nutrition is key, especially when you’re dieting and exercising. Your body needs a variety of nutrients to function properly and stay healthy. By maintaining a balanced calorie deficit for weight loss, you support your body’s essential functions and keep your energy levels up.

Research Sources

1. HM;, R. A. The harris benedict equation reevaluated: Resting energy requirements and the Body Cell Mass. The American journal of clinical nutrition. Available at:. (Accessed: 7th November 2023)
2. Kevin D. Hall, P. Reducing calories to lose weight. JAMA (2018). Available at: . (Accessed: 7th November 2023)
3. Maintenance of weight loss after lifestyle interventions for overweight and obesity, a systematic review - wiley online library. Available at:. (Accessed: 7th November 2023)
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