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🔥 Your Details
Personalized calorie deficit based on your body and goal
1580
30 kg300 kg
100 cm250 cm
🔥 Your Calorie Deficit Results
Daily Calorie Target
1,850
calories per day
to lose 0.5 kg per week
Protein
139g
30%
Carbs
231g
50%
Fats
62g
30%
📊 Your Calorie Breakdown
TDEE vs Daily Calorie Target
📅 Your Weight Loss Timeline
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How to Calculate Your Calorie Deficit
Weight loss comes down to one fundamental principle — consume fewer calories than you burn. Our calculator uses the scientifically validated Mifflin-St Jeor equation to calculate your BMR then multiplies by your activity factor to find your TDEE before applying your target deficit.
Step 1 — Calculate BMR (Mifflin-St Jeor):
Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5
Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161
Step 2 — Calculate TDEE:
TDEE = BMR × Activity Multiplier
Sedentary × 1.2 | Light × 1.375 | Moderate × 1.55
Very Active × 1.725 | Extra Active × 1.9
Step 3 — Apply Calorie Deficit:
Daily Intake = TDEE - Daily Deficit
Step 4 — Weekly Fat Loss:
0.5 kg/week = 500 cal/day deficit (3,500 cal/week)
1.0 kg/week = 1,000 cal/day deficit (7,700 cal/week)
Example — 80 kg male, 175 cm, 30 years, moderate activity:
BMR = (10×80) + (6.25×175) - (5×30) + 5 = 1,848 cal
TDEE = 1,848 × 1.55 = 2,864 cal
Target (0.5 kg/week) = 2,864 - 500 = 2,364 cal/day
Safe Calorie Deficit Guidelines
- Minimum safe intake: 1,200 cal/day for women, 1,500 cal/day for men — never go below!
- Slow (0.25 kg/week): 250 cal deficit — easiest to sustain, minimal muscle loss
- Moderate (0.5 kg/week): 500 cal deficit — recommended for most people
- Fast (0.75 kg/week): 750 cal deficit — manageable with good food choices
- Aggressive (1 kg/week): 1,000 cal deficit — difficult to sustain, monitor carefully
Tips to Stay in a Calorie Deficit
- Track everything you eat using an app — awareness reduces intake by 10-15%
- Eat high protein — 30% of calories from protein preserves muscle and reduces hunger
- Prioritize volume eating — vegetables, fruits and lean proteins fill you up with fewer calories
- Avoid liquid calories — sodas, juices and alcohol add calories without satiety
- Plan meals in advance — impulsive eating is the biggest deficit breaker
- Sleep 7-9 hours — poor sleep increases hunger hormones by up to 24%
⚠️ Health Disclaimer: This calorie deficit calculator provides estimates based on population averages using the Mifflin-St Jeor equation. Individual metabolic rates vary. Results are for informational purposes only and do not constitute medical or nutritional advice. Always consult a registered dietitian or healthcare provider before starting a significant calorie restriction program especially if you have underlying health conditions.
Frequently Asked Questions
What is a calorie deficit? +
A calorie deficit occurs when you consume fewer calories than your body burns in a day. Your TDEE is how many calories you burn through all activities. If your TDEE is 2,500 calories and you eat 2,000 calories you have a 500 calorie deficit. Your body makes up this energy gap by burning stored fat resulting in weight loss. A deficit of 500 calories per day creates approximately 0.5 kg of fat loss per week.
How many calories should I eat to lose weight? +
Eat 300 to 500 calories below your TDEE for safe weight loss. For most people this means 1,500 to 2,200 calories per day depending on your size and activity level. Never eat below 1,200 calories for women or 1,500 calories for men as this can slow metabolism and cause muscle loss. Use our calculator above to find your exact calorie target based on your specific weight loss goal.
How much weight can I lose in a calorie deficit? +
One kilogram of body fat contains approximately 7,700 calories. A 500 calorie daily deficit creates a 3,500 calorie weekly deficit equaling approximately 0.5 kg fat loss per week. A 1,000 calorie daily deficit doubles this to 1 kg per week. Losing more than 1 kg per week is not recommended as it risks significant muscle loss and metabolic slowdown that makes future weight loss harder.
What is the difference between BMR and TDEE? +
BMR or Basal Metabolic Rate is calories burned at complete rest to maintain basic bodily functions. TDEE or Total Daily Energy Expenditure adds calories burned through all daily activities on top of BMR. TDEE is always higher than BMR and is the correct number to use for weight management. A sedentary person burns about 1.2 times their BMR while a very active person burns up to 1.9 times their BMR.
Is it safe to have a large calorie deficit? +
A deficit larger than 1,000 calories per day is generally not recommended. Very large deficits cause muscle breakdown for energy, slow your metabolism making future weight loss harder, cause nutritional deficiencies, trigger extreme hunger leading to binge eating and cause fatigue and hormonal disruption. A moderate deficit of 300 to 500 calories per day produces sustainable fat loss while preserving muscle mass.
Why have I stopped losing weight on a calorie deficit? +
Weight loss plateaus happen because your body adapts by reducing BMR — called metabolic adaptation. As you lose weight your lighter body also burns fewer calories. Solutions include recalculating your TDEE at your new lower weight, taking a diet break at maintenance calories for 1 to 2 weeks to reset metabolism, increasing exercise intensity and cycling calorie intake between higher and lower days.
Should I eat back calories burned from exercise? +
Our calculator already includes your regular exercise in the TDEE calculation through the activity multiplier. So no — eating back exercise calories would reduce your planned deficit. Exception: if you had an unusually intense workout session beyond your normal routine eating back 50 percent of those extra calories is reasonable to support recovery and prevent excessive deficit.