Calorie Deficit Calculator
Calculate the exact calorie deficit you need to achieve your weight loss goals effectively.
A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored fat for energy, resulting in weight loss. The recommended healthy calorie deficit for sustainable weight loss is 500-1000 calories per day, which typically results in 1-2 pounds of weight loss per week.
Our calculator helps you determine your daily calorie needs and create a personalized calorie deficit plan based on your weight loss goals, taking into account your unique body metrics and activity level.
Calculate Your Calorie Deficit
Get a detailed breakdown of your BMR, daily energy expenditure, and target calories
See how long it will take to reach your weight goals with personalized timelines
How to Use Your Calorie Deficit Results
Follow these evidence-based strategies for effective and sustainable weight loss
Focus on Nutrient-Dense Foods
Choose whole, nutrient-dense foods to feel satisfied on fewer calories. Vegetables, fruits, lean proteins, and whole grains provide more nutrients per calorie.
Prioritize Protein
Include plenty of protein in your diet to preserve muscle mass during weight loss. Protein also increases feelings of fullness, reducing hunger and cravings.
Combine With Regular Exercise
Pair your calorie deficit with regular physical activity for optimal results. Exercise helps preserve muscle mass and can enhance fat loss.
Be Patient and Consistent
Sustainable weight loss takes time. Track your progress, stay consistent with your calorie goals, and adjust as needed based on your results.
Important note: While a calorie deficit is necessary for weight loss, going too low can slow your metabolism and lead to nutrient deficiencies. A moderate deficit of 500-1000 calories per day is generally recommended for safe, sustainable weight loss of 1-2 pounds per week.
Always consult with a healthcare professional before starting any significant weight loss program, especially if you have any underlying health conditions.
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