How to Use the Calorie Deficit Calculator

A Calorie Deficit Calculator is a tool that estimates how many calories you should eat daily to lose weight safely by creating a deficit between calories consumed and calories burned.

This calculator uses your age, gender, weight, height, activity level, and your chosen daily calorie deficit to determine:

• BMR (Basal Metabolic Rate) – the calories your body burns at rest.
• TDEE (Total Daily Energy Expenditure) – the calories you burn daily based on activity.
• Calories for Weight Loss – your daily intake target after applying your chosen deficit.

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Steps to Use:

1. Enter your personal details: age, gender, weight (kg), and height (cm).
2. Select your activity level: ranging from sedentary to extra active.
3. Choose a daily calorie deficit: commonly 500 kcal/day for ~0.5 kg weight loss per week.
4. Click “Calculate”.
5. View your results for BMR, TDEE, and recommended calorie intake for weight loss.

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Example:

• Age: 30
• Gender: Female
• Weight: 70 kg
• Height: 170 cm
• Activity: Moderately Active
• Deficit: 500 kcal/day

Output might look like:

• BMR = 1,470 kcal/day
• TDEE = 2,278 kcal/day
• Calories for Weight Loss = 1,778 kcal/day

This means she should eat around 1,778 kcal per day to lose ~0.5 kg per week.

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Why This Calculator is Useful

• Helps create realistic calorie goals.
• Avoids extreme deficits that can harm health.
• Gives insight into how activity levels affect calorie needs.
• Makes weight loss structured and measurable.

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Calorie Deficit Calculator FAQ

Q1: What is a calorie deficit?
A: It’s when you consume fewer calories than your body burns, leading your body to use stored fat for energy, resulting in weight loss.

Q2: How much deficit should I choose?
A: A 500–750 calorie deficit per day is considered safe for most people, leading to about 0.5–1 kg weight loss per week. Larger deficits may cause fatigue and muscle loss.

Q3: Can I use this calculator to gain weight?
A: This version is designed for fat loss, but you can reverse the principle by adding calories above your TDEE to gain weight.

Q4: Does this account for muscle vs. fat loss?
A: No, it only calculates calorie needs. Strength training and adequate protein intake help preserve muscle while losing fat.

Q5: Is this accurate for everyone?
A: It provides an estimate. Individual factors like metabolism, hormones, and body composition can affect actual calorie needs.

Q6: Should I eat below 1200 calories/day?
A: Generally, no. Eating too little can slow metabolism, cause nutrient deficiencies, and be unsafe. Always consult a healthcare professional before making drastic changes.

Q7: How often should I recalculate?
A: Every 4–6 weeks, or after significant changes in weight or activity level, as your TDEE will shift over time.