Calorie Deficit Calculator

A calorie deficit means you’re eating fewer calories than your body burns in a day.

Here’s how it works in simple terms:

• Your body needs a certain number of calories (energy) to perform daily functions like breathing, digesting food, moving, and even sleeping.

• This total energy need is called your Total Daily Energy Expenditure (TDEE).

• When you consume fewer calories than your TDEE, your body makes up the difference by using stored energy (fat), leading to weight loss.

Example:

If your body burns 2,000 calories per day but you eat only 1,500 calories, you have a 500-calorie deficit. Over time, this consistent deficit causes fat loss.

In short:

Calorie Deficit = Calories Burned – Calories Consumed

A moderate deficit (around 500–750 calories per day) is considered safe and sustainable for most people.

To calculate your calorie deficit, you first need to know how many calories your body burns daily (your Total Daily Energy Expenditure, or TDEE), then subtract the number of calories you eat.

Here’s a simple step-by-step guide:

Step 1. Find Your Basal Metabolic Rate (BMR)

Your BMR is the number of calories your body needs to function at rest (for breathing, circulation, etc.). You can calculate it using the Mifflin-St Jeor Equation.

Step 2. Calculate Your Total Daily Energy Expenditure (TDEE)

Multiply your BMR by an activity factor to estimate how many calories you burn in a day.

Example:

If your BMR is 1500 and you are moderately active:

TDEE = 1,500 x 1.55 = 2,325 calories/day

Step 3. Decide on Your Calorie Deficit Goal

To lose weight safely, aim for a 500–750 calorie deficit per day, which usually results in losing about 0.5–1 kg (1–2 lbs) per week.

Example:

TDEE (2,325) 500 = 1,825 c  to lose weight.

Step 4. Track Your Intake

Use your Calorie Deficit Calculator to monitor how many calories you eat daily, and adjust as needed.

A safe calorie deficit is typically 500 to 750 calories per day below your body’s total daily energy needs (TDEE).

This range is considered safe because it:

• Promotes steady weight loss of about 0.5–1 kg (1–2 lbs) per week.

• Prevents muscle loss, fatigue, or nutrient deficiencies.

• Is sustainable for long-term results.

Example:

If your body burns 2,300 calories per day, eating around 1,550–1,800 calories daily would create a safe deficit.

Going below a 1,200-calorie diet for women or 1,500 calories for men is generally not recommended, unless under medical supervision.

An unhealthy calorie deficit happens when you eat far fewer calories than your body needs to function properly. This extreme reduction, usually more than 1,000 calories below your Total Daily Energy Expenditure (TDEE), can cause your body to go into “starvation mode,” slowing metabolism and harming overall health.

Signs and Risks of an Unhealthy Calorie Deficit

• Nutrient Deficiencies:
  Lack of essential vitamins, minerals, and proteins that your body needs for daily functions.
• Muscle Loss:
  Your body starts breaking down muscle tissue for energy instead of fat.
• Fatigue and Weakness:
  Low energy levels, dizziness, and poor concentration.
• Hormonal Imbalance:
  Can affect menstrual cycles, thyroid function, and testosterone levels.
• Slowed Metabolism:
  The body adapts to fewer calories by burning energy more slowly, making long-term weight loss harder.
• Mental Health Effects:
  Irritability, anxiety, and disordered eating patterns can develop over time.

Calorie Intake Below These Levels Is Usually Unsafe

• Women: Below 1,200 calories/day

• Men: Below 1,500 calories/day

For slow and steady weight loss, focus on foods that fill you up without adding too many calories. You can easily reduce calories while staying satisfied by using low-fat, fiber-rich, and nutrient-dense ingredients such as fruits, vegetables, and whole grains.

These foods not only help control hunger but also support overall health by providing essential vitamins, minerals, and fiber.

What a Healthy Eating Plan Looks Like

A healthy calorie deficit diet isn’t about eating less — it’s about eating smart. Your meal plan should include:

• A variety of fruits, vegetables, and whole grains.

• Low-fat or fat-free milk and milk products.

• Lean proteins, including poultry, fish, beans, eggs, and nuts.

• Foods and drinks low in saturated fats, trans fats, cholesterol, sodium, and added sugars.

• Meals that stay within your calorie needs.

You can find your ideal calorie target using the Calorie Deficit Calculator, which helps estimate how many calories you need daily to reach your weight goals.