Check Your Calorie Deficit
A calorie deficit occurs when you burn more calories than you consume. This calculator helps you understand how much of a deficit you need to lose weight safely and effectively.
What is This Tool Used For?
This Calorie Deficit Calculator estimates the number of calories you need to maintain your current weight and how much to reduce for weight loss. It guides you on achieving a safe deficit to lose fat without compromising your health.
Who Should NOT Use This Tool
- Children under 18 years old.
- Pregnant or breastfeeding women.
- People with high muscle mass.
- People with eating disorders or extreme dietary restrictions.
- Anyone with chronic health conditions without medical supervision.
What You Will Need
- Your age.
- Your gender.
- Your height and weight.
- Your activity level.
- Your Body Fat % (Optional).
- Your weight goal (e.g. lose 0.5kg/week).
How It Works
The tool uses your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) to estimate:
- Calories needed to maintain your weight (Maintenance Calorie).
- Suggested daily calorie intake for weight loss.
- Expected time frame to reach your target.
This approach is based on scientific calculations and assumes a healthy, gradual weight loss of 0.5–1 kg per week.
Your Result & What It Means
Once you complete the calculator, you will receive:
- Your maintenance calorie estimate.
- Your ideal calorie deficit target.
- Expected weekly weight loss rate.
- Ideal Body Weight Estimates.
- Tips and guidance based on your input.
Start Calorie Deficit Check