Losing weight can feel confusing when you don’t know how many calories to eat. That’s where our Calorie Deficit Calculator comes in handy. It’s a simple and effective tool that helps you figure out how many calories you need to maintain your current weight, and how many you should eat to lose weight safely.

What is a Calorie Deficit?

A calorie deficit happens when you consume fewer calories than your body burns in a day. When this happens consistently, your body starts using stored fat for energy, which leads to weight loss. For example, if your body needs 2,200 calories daily but you eat only 1,700 calories, you’re in a 500-calorie deficit. Over time, this can help you lose about 0.5 kg (1 pound) per week.

How the Calculator Works

Our tool uses the Mifflin-St Jeor formula to estimate your Basal Metabolic Rate (BMR). Then it multiplies this number by your activity level to calculate your maintenance calories – the number of calories you need to maintain your weight. Finally, it subtracts your chosen calorie deficit (250, 500, or 750 kcal) to show your daily target calories for weight loss.

Why Use This Tool?

• ✅ Simple & fast: Just enter your age, gender, weight, height, and activity level.
• ✅ Personalized results: Different bodies have different needs, so results are tailored to you.
• ✅ Safe approach: Avoid guessing and follow a healthy calorie plan.
• ✅ Supports long-term success: Helps you lose weight gradually, which is easier to maintain.

Choosing Your Deficit Level

• Mild Deficit (250 kcal/day): Slow but steady weight loss, great for beginners.
• Standard Deficit (500 kcal/day): A balanced approach, leading to around 0.5 kg weight loss per week.
• Aggressive Deficit (750 kcal/day): Faster results, but best suited for short-term use.

Final Thoughts

Weight loss is not just about cutting calories – it’s also about eating nutritious foods, staying active, and being consistent. Use our Calorie Deficit Calculator daily to guide your food choices and reach your goals in a healthy way.

💡 Tip: Always consult a doctor or nutritionist if you plan to make big changes to your diet.