Calorie Deficit Calculator – Find Your Daily Calorie Target for Weight Loss

How to Use Calorie Deficit Calculator?

1. Enter Your Age, Gender, Height, and Weight – This helps estimate your Basal Metabolic Rate (BMR).
2. Select Your Activity Level – Choose from sedentary, lightly active, moderately active, or very active to calculate your Total Daily Energy Expenditure (TDEE).
3. Select Your Calorie Deficit – Choose from:
• Mild Deficit (250 kcal/day) – Gradual weight loss
• Moderate Deficit (500 kcal/day) – Sustainable weight loss
• Aggressive Deficit (750 kcal/day) – Faster weight loss
4. Click “Calculate” – Get your daily calorie intake to reach your weight loss goals safely.

What is a Calorie Deficit?

A calorie deficit means consuming fewer calories than your body burns, leading to weight loss. The size of your deficit determines how fast you lose weight:

• Mild Deficit (250 kcal/day) – Approx. 0.25 kg/week weight loss
• Moderate Deficit (500 kcal/day) – Approx. 0.5 kg/week weight loss
• Aggressive Deficit (750 kcal/day) – Approx. 0.75 kg/week weight loss

Important: A calorie deficit greater than 750 kcal/day may not be sustainable and can lead to muscle loss, fatigue, and metabolic slowdown.

Limitations of the Calorie Deficit Calculator

This tool provides an estimate based on general formulas and does not account for:

• Metabolism variations – Some individuals burn calories more efficiently than others.
• Macronutrient balance – Calories matter, but food quality (protein, fats, carbs) also plays a role in fat loss.
• Non-exercise activity (NEAT) – Daily movement (walking, fidgeting) affects calorie burn but isn’t directly factored in.
• Hormonal and medical factors – Thyroid conditions, insulin resistance, and other health factors can affect weight loss.

For sustainable results, combine a calorie-controlled diet with balanced nutrition and regular exercise.

Take the Next Step Toward Effective Weight Loss

Understanding your calorie needs is just the beginning. To achieve real results, you need the right plan and expert guidance.

• Confused about meal planning?
• Struggling with weight loss despite cutting calories?
• Need a structured program for long-term success?

Join our Weight Loss Program – available Online Across India and In-Person in Bengaluru.

• Personalized Nutrition & Workout Plans – Tailored for your weight loss goals
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• Proven Strategies – Sustainable weight loss without extreme dieting

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