Calorie Deficit Calculator

A calorie deficit calculator helps estimate weight loss by determining the difference between your daily caloric intake and energy expenditure. By creating a negative balance, you can lose weight over time. This tool provides an estimated timeline based on factors like age, gender, height, current weight, and activity level.

Appliance running cost

Nutrition
Use your estimated TDEE
Typical sustainable range: 10–25%
Used for protein target
Target calories
— kcal/day
Estimated weekly loss
— kg/week
Assumes 7,700 kcal per kg
Protein target
— g/day
Uses 1.6 g/kg
Estimates only; consult a professional for personalized advice. See Disclaimer.

How the estimate works

To use a calorie deficit calculator for weight loss, input personal details such as age, sex, height, and weight. Additionally, specify your daily physical activity level to get an accurate basal metabolic rate (BMR). The BMR indicates how many calories you burn at rest. Multiply this by your activity factor to estimate total daily energy expenditure (TDEE). Subtract a safe calorie deficit from TDEE to find your target intake for weight loss. A common recommendation is 500-750 fewer calories per day, leading to approximately one to two pounds lost weekly.

How to reduce the cost

FAQ

A safe range is typically between 500 to 750 calories per day, leading to about one to two pounds lost weekly.

While you can lose weight with any diet in a calorie deficit, eating nutritious foods supports overall health and sustainable weight loss.

Calculators provide estimates based on averages. Actual results may vary due to individual differences such as metabolism and genetics.

For a general-purpose tool, see: /appliance-electricity-cost-calculator