Calculate your personalized calorie needs for safe and sustainable weight loss
Male
Female
Your Calorie Deficit Plan
2,100
Maintenance Calories
1,800
Target Calories
300
Daily Calorie Deficit
12
Weeks to Reach Goal
Your Weight Loss Timeline
Current Weight: 75 kgGoal Weight: 65 kg
Understanding Calorie Deficits for Sustainable Weight Loss
A calorie deficit occurs when you consume fewer calories than your body expends. This calculator helps you determine a safe and sustainable calorie deficit to achieve your weight loss goals without compromising your health.
The calculator uses the Mifflin-St Jeor equation, considered the most accurate for estimating basal metabolic rate (BMR). Your BMR is then adjusted based on your activity level to determine your total daily energy expenditure (TDEE).
To lose weight, we subtract calories based on your weekly weight loss goal. A deficit of 500-750 calories per day typically results in a weight loss of 0.5-0.75 kg per week, which is considered a safe and sustainable rate.
Extreme calorie restriction can lead to muscle loss, nutrient deficiencies, and metabolic slowdown. This calculator ensures your target calorie intake never falls below the minimum recommended levels for health (1500 calories for men, 1200 for women).
Remember that sustainable weight loss combines a moderate calorie deficit with a balanced diet and regular physical activity. Consult with a healthcare professional before making significant changes to your diet.
Frequently Asked Questions
What is a calorie deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. This energy imbalance forces your body to use stored fat for fuel, resulting in weight loss. A sustainable calorie deficit is typically 300-750 calories per day.
How much calorie deficit is safe?
For most people, a deficit of 500-750 calories per day is safe and sustainable. This typically results in weight loss of 0.5-0.75 kg per week. Extreme deficits (more than 1000 calories) are not recommended as they can lead to muscle loss, nutritional deficiencies, and metabolic slowdown.
Why is my weight loss slowing down?
As you lose weight, your body requires fewer calories to function. This means your maintenance calories decrease, so the same calorie deficit will result in slower weight loss over time. Periodically recalculating your needs and adjusting your intake can help maintain consistent progress.
Should I adjust my calorie deficit as I lose weight?
Yes, as you lose weight, your basal metabolic rate decreases because your body requires less energy to maintain a smaller body mass. It's recommended to recalculate your calorie needs every 4-5 kg of weight loss to maintain an appropriate deficit.
Can I create a calorie deficit through exercise alone?
While exercise contributes to calorie expenditure, creating a significant deficit through exercise alone is challenging for most people. A combination of dietary changes and physical activity is the most effective approach. Exercise also helps preserve muscle mass during weight loss.
