Calorie Deficit Calculator
Calculate your daily calorie needs and create a personalized deficit plan to reach your weight loss goals effectively and sustainably.
Metric
Imperial
Personal Information
Activity Level Guide:
- Sedentary: Office job with little or no exercise
- Lightly Active: Light exercise 1-3 days/week
- Moderately Active: Moderate exercise 3-5 days/week
- Very Active: Hard exercise 6-7 days/week
- Extra Active: Very hard exercise and physical job
Your Calorie Needs
Basal Metabolic Rate (BMR)
0
calories/day
Maintenance Calories
0
calories/day
Daily Deficit Goal
0
calories/day
Target Daily Intake
0
calories/day
Your Weight Loss Projection
Weekly Weight Loss
0
kg/week
Monthly Weight Loss
0
kg/month
Time to Lose 5kg
0
weeks
Time to Lose 10kg
0
weeks
Deficit Progress (500 cal/day = ~0.5kg/week)
0%
Tips for Healthy Weight Loss
- Prioritize protein intake to preserve muscle mass while in a calorie deficit.
- Stay hydrated by drinking at least 8 glasses of water daily.
- Aim for 7-9 hours of quality sleep each night to support metabolism and reduce cravings.
- Include both cardio and strength training in your exercise routine for optimal results.
- Track your calories and weight regularly to monitor progress and stay accountable.
