Calorie Deficit Calculator
Calorie Deficit Calculator
Calculate the exact calorie target needed to reach your weight loss goals.
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Understanding Calorie Deficits
A calorie deficit occurs when you consume fewer calories than your body burns in a day. This state is the fundamental physiological requirement for weight loss.
The 3,500 Calorie Rule
In traditional nutrition, it's often estimated that a deficit of 3,500 calories results in roughly 1 lb (0.45 kg) of weight loss. To lose 1 lb per week, you would need a daily deficit of 500 calories.
Logic & Formulas
- Calculate TDEE: We first find your Total Daily Energy Expenditure using the Mifflin-St Jeor equation and your activity level.
- Calculate Required Deficit: Based on your weekly target, we determine the daily calorie reduction needed.
- Apply Safety Limits: We ensure the target doesn't drop to unsafe levels for your gender and age.