Calorie Deficit Calculator

What is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body burns. The body requires energy (calories) for basic functions such as breathing and digestion and for physical activities. A consistent calorie deficit leads to weight loss, as your body uses stored fat for energy.

How to Use the Calorie Deficit Calculator

To calculate your calorie deficit, input the following information:

• Enter your age, sex, height, and current weight to calculate your daily energy expenditure.
• Physical Activity Level (PAL): Choose from options like sedentary, lightly active, moderately active, very active, or super active.
• Target Weight: The weight you'd like to achieve.
• Weight Loss Pace: Decide how fast you'd like to lose weight (e.g., 0.5 kg per week).
• Calorie Deficit: The amount of calories you aim to reduce to achieve weight loss.

What's the Healthy Range for Calorie Deficit?

A healthy and sustainable calorie deficit is typically 300-500 calories per day. This rate helps you lose 1 pound (0.45 kg) of fat per week, which equates to a total deficit of 3,500 calories. Exceeding this deficit may cause fatigue, muscle loss, and nutritional imbalance.

How to Eat in a Calorie Deficit?

Creating a calorie deficit doesn’t mean depriving yourself of food. Instead, focus on making smart, nutrient-rich food choices that keep you full and energized:

• Eat nutrient-dense, low-calorie foods like fruits, vegetables, lean proteins (e.g., eggs, legumes, nuts), whole grains, and healthy fats (e.g., olive oil, avocados).
• Avoid excessive sugar and trans fats, which contribute to empty calories.
• Increase your water intake to stay hydrated and reduce hunger.
• Boost your fiber intake with foods like whole grains, beans, and vegetables to keep you satisfied.
• Swap high-calorie foods for lower-calorie alternatives to reduce your overall intake.