Calorie Deficit Calculator
Calorie Deficit Calculator – Track Your Fat Loss Potential
If you're aiming to lose weight, understanding your calorie deficit is essential. A calorie deficit occurs when you consume fewer calories than your body burns. This leads to fat loss over time. Our free Calorie Deficit Calculator helps you calculate how much of a deficit you're creating each day and how that may translate into weight loss weekly.
How It Works
This tool estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor formula. It then multiplies the BMR by your activity level to get the Total Daily Energy Expenditure (TDEE). Subtracting your actual calorie intake from your TDEE gives you your daily deficit.
Since 7700 kcal equals roughly 1 kg of body fat, you can use the deficit to estimate your weekly fat loss.
Why Use a Calorie Deficit Calculator?
- 🎯 Plan your weight loss goals effectively
- 💡 Understand how many calories your body actually needs
- 📉 Visualize the difference between calories in vs calories out
- 🏃 Track fat loss potential based on your current diet
Tips for Creating a Healthy Deficit
- 🔥 Keep deficits moderate (500-700 kcal) for sustainable fat loss
- 🍽 Prioritize protein and fiber-rich foods to stay full
- 💧 Stay hydrated and sleep well
- ⚖ Combine diet with physical activity
FAQs – Calorie Deficit Calculator
1. How many calories equal 1 kg of fat?
Approximately 7700 kcal equals 1 kg of body fat. A daily deficit of 500 kcal can help lose about 0.5 kg per week.
2. Is it safe to eat 1200 calories a day?
1200 kcal is considered a minimum for most adults. Consult a dietitian if you're planning a very low-calorie diet.
3. Can I lose weight without exercise?
Yes, weight loss primarily depends on calorie deficit. However, combining exercise improves health and preserves muscle mass.
4. What is a healthy calorie deficit per day?
A daily deficit of 500–700 kcal is considered sustainable for most people without compromising nutrition or energy.