(For Imperial Method Click On Blue CM Button)
Advanced Options
Gender (optional)

Your BMI Score

Your body mass index is {bmiString} ({weightStatus}). {weightMessage}

Your body fat percentage is approximately {percentFatString}% ({percentFatStatus}).

Learn more about BMI

Share Your Result

Calorie Deficit Calculator

Why is Calculating Calorie Deficit Important?

Calculating your calorie deficit is a crucial step in achieving weight loss goals. A calorie deficit occurs when you consume fewer calories than your body needs, forcing it to use stored fat as an energy source. By creating a calorie deficit, you can effectively lose weight in a healthy and sustainable manner.

How is Calorie Deficit Calculated?

Calculating your calorie deficit involves determining the number of calories you need to consume to maintain your current weight and then reducing that number to create a deficit. Our calorie deficit calculator simplifies this process. Simply enter your current weight, target weight, and the desired time frame, and the calculator will estimate the daily calorie deficit required to achieve your weight loss goals.

Using the Results

Once you receive the estimated daily calorie deficit, it’s important to understand how to use this information effectively. To lose weight, aim to consume calories in line with the calculated deficit. However, it’s important to strike a balance and not create an excessively large calorie deficit, as this can be unsustainable and potentially harmful to your health. A moderate calorie deficit of 500-1000 calories per day is generally recommended for safe and sustainable weight loss.

Remember, these calculations provide a starting point, and individual variations may exist. It’s always advisable to consult with a healthcare professional or registered dietitian for personalized guidance and support.

Tips for Achieving a Calorie Deficit

Here are some tips to help you achieve a calorie deficit in a healthy and sustainable way:

1. Balanced diet: Focus on consuming nutrient-dense foods that are lower in calories but high in vitamins, minerals, and fiber. Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats in your meals.

2. Portion control: Practice portion control to ensure you’re not overeating. Use measuring cups or a food scale to accurately portion your meals and snacks.

3. Regular exercise: Incorporate regular physical activity into your routine to burn additional calories. Engage in a combination of cardiovascular exercises, strength training, and flexibility exercises to promote overall fitness.

4. Mindful eating: Pay attention to your hunger and fullness cues. Eat slowly, savor your food, and listen to your body’s signals to avoid overeating.

Remember, weight loss is a gradual process, and it’s important to focus on long-term sustainable habits rather than quick fixes. Consulting with a healthcare professional or registered dietitian can provide personalized guidance and support on creating a calorie deficit that aligns with your goals and health needs.