Calorie Deficit Calculator

💡 What Is a Calorie Deficit Calculator?

A Calorie Deficit Calculator helps users estimate how many calories they should consume each day to reach a specific weight-loss goal. By calculating your Total Daily Energy Expenditure (TDEE)—based on factors like age, weight, height, gender, and activity level—the tool subtracts a healthy deficit (e.g., 15–25%) to determine your daily calorie target for steady weight loss.

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🔍 How It Works

1. Enter your age, sex, height, and current weight.
2. Choose your activity level (sedentary, light, moderate, active).
3. Specify a weight-loss timeline (e.g., 0.5 kg/week).
4. Click Calculate – the tool outputs:
   • TDEE (maintenance calories)
   • Deficit amount (daily calorie reduction)
   • Daily calorie goal
   • Estimated weight-loss timeline

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🧮 Example Calculation

• Age: 30
• Height: 170 cm
• Weight: 80 kg
• Activity: Light active
• Target: 0.5 kg/week (≈3,850 kcal/week)

➡️ TDEE: ~2,400 kcal/day
➡️ Deficit: 550 kcal/day
➡️ Daily Target: ~1,850 kcal/day

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📈 Progress Over Weeks

mermaidCopyEditline
  title Weight Loss Timeline & Calorie Intake
  x-axis Week
  y-axis Daily Calories
  0 : 2400
  2 : 2100
  4 : 1950
  8 : 1850

This chart illustrates how your caloric intake adapts over an 8-week weight-loss plan.

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✅ Why Use Calorie Deficit Calculator?

• 🎯 Personalized calorie goals for effective weight loss
• 📊 Tracks your weekly progress expectations
• 🔄 Helps maintain metabolic health with a moderate deficit
• 🆓 Free, no signup required, mobile-friendly
• 🧠 Based on validated formulas (Mifflin–St.. Jeor, activity multipliers)
• 🏃‍♀️ Syncs with fitness apps or diaries

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🔗 Internal Tools You May Like

• Calories Burned Calculator
• BMI & Ideal Weight Tools
• All-in-One Calculator
• Water Intake Calculator

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🌐 Trusted External References

• Healthline – How Many Calories Should You Eat to Lose Weight? – Breakdown by age, gender & activity
• CDC – Healthy Weight-Loss Goals – Recommends 1–2 lb/week weight loss
• Mayo Clinic – Calorie Calculator & Healthy Weight-Loss Tips – Detailed guidance on setting calorie goals

These sources increase trust and authoritative value for both users and search engines.

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🛠️ Safe Deficit Recommendations

• Recommended daily deficit: 10–25% below TDEE OR 500–1,000 kcal/day
• Avoid extreme deficits (<1,200 kcal/day) — may trigger metabolic slowdown
• Combine with exercise to support muscle mass and health
• Regularreassessment is needed after losing 5–10 % of starting weight