Calorie Deficit Calculator: Achieve Your Weight Loss Goals
Calculate the daily calorie intake needed to reach your weight loss target safely. Perfect for fitness and health planning in India and worldwide.
Your Calorie Deficit Plan
Daily Calories (kcal)
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Daily Deficit (kcal)
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Weekly Loss (kg)
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Calorie Deficit Range
Weight Loss Tips
Stick to your daily calorie target for consistent progress.
Combine diet with exercise to enhance fat loss.
Consult a dietitian for a balanced meal plan.
More Tools to Explore:
Your Guide to Calorie Deficit Planning
What’s a Calorie Deficit Calculator?
This tool calculates the daily calorie intake needed to achieve your weight loss goal by creating a safe calorie deficit, using the Mifflin-St Jeor Equation and activity level. Ideal for weight loss in India and globally.
How Deficit Is Calculated
Steps used:
BMR (Mifflin-St Jeor):
Men: 10 × Weight (kg) + 6.25 × Height (cm) - 5 × Age (years) + 5
Women: 10 × Weight (kg) + 6.25 × Height (cm) - 5 × Age (years) - 161
TDEE:
BMR × Activity Level (1.2–1.9)
Deficit:
(Weight Loss Goal × 7700 kcal/kg) ÷ (Weeks × 7) = Daily Deficit
Daily Calories:
TDEE - Daily Deficit
Ensures safe weight loss (0.5–1 kg/week).
Understanding Your Results
Your deficit plan includes:
| Component | Description |
|---|---|
| Daily Calories | Target intake to meet goal (e.g., 1500 kcal). |
| Daily Deficit | Calories below maintenance (e.g., 500 kcal). |
| Weekly Loss | Estimated weight loss per week (e.g., 0.5 kg). |
Why Use a Calorie Deficit Calculator?
Support your weight loss journey:
Targeted Loss
Plan precise weight loss.
Safe Deficits
Avoid extreme calorie cuts.
Health Focus
Promote sustainable habits.
Key Considerations for Calorie Deficits
Plan safely with these insights:
Estimates use Mifflin-St Jeor. Muscle mass, metabolism, or adherence may affect actual weight loss.
Deficits are capped for safety (0.5–1 kg/week). Calories below 1200 kcal/day require professional supervision.
Conditions like diabetes or thyroid issues may affect calorie needs. Consult a healthcare provider.
Frequently Asked Questions About Calorie Deficits
Questions about creating a calorie deficit? Here are answers to guide your weight loss journey:
A calorie deficit is consuming fewer calories than your body needs, leading to weight loss. E.g., eating 1500 kcal vs. 2000 kcal TDEE creates a 500 kcal deficit.
This calculator focuses on weight loss by calculating a custom deficit based on your goal and timeline, unlike general calorie needs.
Yes! It’s tailored for Indian fitness goals, using universal metrics (kg, cm). Globally applicable.
If daily calories are below 1200 kcal, consult a dietitian to ensure safety and nutrition.
Yes! Calculations are local, with no data stored or shared.