Calorie Deficit Calculator

Calorie deficit is the most important factor when it comes to weight loss. If you are not in caloric deficit, you will not lose weight - simple as that.

Why this much?

Calculator accurately determines how many calories you need to consume per day in order to get to your weight goal. We recommend going for 0.25 kg - 0.75 kg per week because you want to do it in sustainable and healthy way. Anything below these values is not recommended as you won't be able to meet minimum nutrient recommendations. It should only be used in limited circumstances along with medical monitoring.

How did we calculate -275 kcal per day?

First, we asked for some basic information which helped us determine your TDEE, which stands for Total Daily Energy Expenditure. This tells us how many calories your body requires in a day to maintain its current weight. Your TDEE is 0 kcal per day.

Now, given we have your TDEE, we asked you how much weight you want to lose per week. Since one kilogram is equal to 7,700 kcal, it is pretty straightforward to convert that into calories.

That means we have a number goal of calories we want to lose per week. If you divide it by the number of days per week, you will get your daily calorie deficit. Just subtract it from your TDEE and that's it!

Weight loss calculation example

For instance, if your TDEE is 2500 kcal per day and you want to lose 0.5 kg per week, you need to create a deficit of 3850 kcal per week (0.5 kg x 7700 kcal/kg). This equates to a daily calorie deficit of 550 kcal (3850 kcal / 7 days). Therefore, your daily calorie intake should be 1950 kcal (2500 - 550 kcal).

Nutrition doesn't matter for losing weight, only calorie deficit

You read it right. When we talk about straight weight loss, you WILL lose weight if you eat less.

In a study by NIH's NHLBI, 811 adults followed four different heart-healthy diets, all aimed at reducing calorie intake. Key findings include:

• All diets led to similar weight loss, regardless of macronutrient composition.
• Participants saw an average weight loss of 13 pounds in 6 months and maintained a 9 pound loss after 2 years.
• Weight loss was accompanied by a 1 to 3 inch reduction in waist size.

Reference to that study is in the bottom of the page.

These diets, varying from low to high fat and protein content, proved that as long as you consume fewer calories than you burn, weight loss occurs. However, while the specifics of your diet may not impact your ability to lose weight, we still encourage eating a healthy diet for overall well-being.

Most important thing for weight loss

Following a structured plan that encompasses a calorie deficit, as evidenced by scientific research, maximizes the potential for effective and sustainable weight loss. The most important thing is to be consistent! So stay strong and keep going. Hopefully this evidence will encourage you that success is inevitable.