Why Use This Calculator?

Creating a calorie deficit is the scientifically proven method for sustainable weight loss. This calculator helps you determine the exact number of calories your body needs and how many calories you should consume to reach your weight loss goals safely and effectively. Unlike generic recommendations, this calculator takes into account your specific characteristics including age, gender, current weight, height, and activity level to provide personalized calorie targets that align with your weight loss objectives while ensuring you maintain adequate nutrition for your daily activities.

Calorie Deficit Calculator

Calculate your daily caloric needs and create a personalized weight loss plan

Basal Metabolic Rate (BMR)

This is the number of calories your body burns at rest.

Total Daily Energy Expenditure (TDEE)

This is your total daily calorie burn including activity.

Suggested Daily Calorie Intake for Weight Loss

Eat this many calories daily to achieve your weight loss goal.

How to Use This Calculator

  1. Enter your age and select your gender
  2. Input your current weight (in kg or lbs) and height (in cm or inches)
  3. Select your activity level based on your typical weekly exercise routine
  4. Choose your desired weight loss goal (0.5 or 1 kg per week)
  5. Click the “Calculate” button to see your results

Understanding Your Results

  • Basal Metabolic Rate (BMR): This is the number of calories your body burns at complete rest. It represents the minimum energy your body needs to maintain basic life functions like breathing, cell production, and blood circulation.
  • Total Daily Energy Expenditure (TDEE): This number shows how many calories you burn in a typical day, including your daily activities and exercise. This is your maintenance calorie level – eating this amount would maintain your current weight.
  • Suggested Daily Calorie Intake: This is your recommended daily calorie target for weight loss. It’s calculated by subtracting a safe calorie deficit from your TDEE to achieve your desired weight loss goal. Following this target should result in steady, sustainable weight loss.

Important Note: For safe and sustainable weight loss, don’t aim to lose more than 1 kg (2.2 lbs) per week. Ensure your daily calorie intake never falls below 1,200 calories for women or 1,500 calories for men. If the calculator suggests a lower amount, consult with a healthcare professional for personalized advice.

Disclaimer: This calculator provides estimates based on standard formulas and general guidelines. Results may vary for individuals and should be used as general reference points only. The calculator is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider, registered dietitian, or nutrition professional before starting any weight loss program or making significant changes to your diet or exercise routine. If you have any medical conditions, are pregnant or nursing, or have a history of eating disorders, seek professional guidance before following any calorie-restricted diet. We do not assume any responsibility for any consequences relating to the use or misuse of this calculator.