Calorie Deficit Calculator
Calculate your calorie deficit to lose weight healthily. Use the calorie deficit calculator with the Mifflin St. Jeor formula to find your daily calories.
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How does the calorie deficit calculator work?
The calorie deficit calculator helps you calculate calorie deficit accurately using the Mifflin St. Jeor formula. Enter your age, sex, weight, height, and activity level to find your BMR (basal metabolic rate) and TDEE (total daily energy expenditure). The calorie deficit calculation shows you how many calories you should consume to lose weight healthily.
How to calculate calorie deficit?
To calculate calorie deficit, the calorie deficit calculator first calculates your BMR (resting calories) with the Mifflin St. Jeor formula. Then it multiplies by your activity level to get TDEE (total daily calories). Finally, it subtracts your chosen deficit (250-750 kcal) to give you your target calories. This is the most accurate method to know how to calculate calorie deficit.
Mifflin St. Jeor Formula
Hombres
TMB = 10 × peso + 6.25 × altura - 5 × edad + 5
Mujeres
TMB = 10 × peso + 6.25 × altura - 5 × edad - 161
Calorie Deficit Calculator Benefits
- Calculate calorie deficit accurately with the scientific Mifflin St. Jeor formula
- Free calorie deficit calculator that shows BMR, TDEE, and target calories
- Learn how to calculate calorie deficit based on your age, weight, height, and physical activity
- Calorie deficit calculator that estimates weekly and monthly weight loss
- Personalized calorie deficit calculation with different deficit levels (mild, moderate, aggressive)
- How to calculate calorie deficit healthily to lose 0.5-1 kg per week
Frequently Asked Questions
How to calculate calorie deficit accurately?
To calculate calorie deficit correctly, you first need to know your BMR (Basal Metabolic Rate) using the Mifflin St. Jeor formula: for men BMR = 10 × weight + 6.25 × height - 5 × age + 5, and for women BMR = 10 × weight + 6.25 × height - 5 × age - 161. Then multiply your BMR by your physical activity factor (1.2 sedentary, 1.55 moderate, etc.) to get your TDEE (Total Daily Energy Expenditure). Finally, subtract 250-500 calories from TDEE to create a healthy calorie deficit. Our calorie deficit calculator does these calculations automatically.
What is calorie deficit and how does it work?
A calorie deficit means consuming fewer calories than your body burns each day. When you create this deficit, your body uses its energy reserves (fat) to make up the difference, resulting in weight loss. To calculate calorie deficit, you need to know your total energy expenditure (TDEE) and subtract the necessary calories. A calorie deficit of 500 kcal/day equals approximately 0.5 kg of weekly loss. The calorie deficit calculator helps you determine the optimal deficit based on your goals.
How many calories should I eat per day to lose weight?
To lose weight healthily, you should consume 250-750 calories less than your TDEE (Total Daily Energy Expenditure). The recommended calorie deficit calculation is 500 kcal/day to lose approximately 0.5 kg per week. For example, if your TDEE is 2000 kcal/day, you should consume 1500 kcal/day to create a moderate calorie deficit. Use our calorie deficit calculator to know exactly how to calculate calorie deficit based on your weight, height, age, and physical activity level.
What is the best formula to calculate calorie deficit?
The best formula to calculate calorie deficit is the Mifflin St. Jeor equation, currently considered the most accurate. This formula calculates your BMR (basal metabolism) using your weight, height, age, and sex. It is then multiplied by the physical activity factor to obtain TDEE. Other formulas like Harris-Benedict also work, but Mifflin St. Jeor is more precise. Our calorie deficit calculator uses Mifflin St. Jeor to give you the most accurate calorie deficit calculation possible.
How to calculate my calorie deficit if I exercise?
To calculate my calorie deficit when exercising, you must select the correct activity level when calculating calorie deficit. If you exercise 3-5 times per week, use the "moderate" factor (1.55). If you train 6-7 days, use "very active" (1.725). Exercise increases your TDEE, so you can eat more calories while maintaining the calorie deficit. For example, if your BMR is 1500 kcal and you are moderately active, your TDEE will be 2325 kcal. Our calorie deficit calculator automatically adjusts based on your physical activity.
Is a 1000 calorie deficit per day safe?
A calorie deficit of 1000 calories per day (equivalent to ~1 kg/week) is safe only under medical supervision and for people with significant obesity. For most people, the recommended calorie deficit is 500-750 kcal/day. Too aggressive a deficit can cause muscle loss, fatigue, nutritional deficiencies, and metabolism slowdown. Use our calorie deficit calculator to calculate calorie deficit in a healthy and sustainable way according to your personal situation.
How long will it take to see results with a calorie deficit?
With a calorie deficit of 500 kcal/day, you should see results in 1-2 weeks, losing approximately 0.5 kg per week. The calorie deficit calculation estimates that 7700 calories of deficit equals 1 kg of fat loss. However, in the first few days you may lose more weight (water), and then the loss stabilizes. To calculate calorie deficit and your realistic goals, use our calorie deficit calculator which shows weekly and monthly weight loss estimates.
What is the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at absolute rest to maintain vital functions like breathing, circulating blood, and regulating temperature. TDEE (Total Daily Energy Expenditure) includes BMR plus all the calories you burn with physical activity, work, and exercise. To calculate calorie deficit, you need to know your TDEE, not just BMR. For example, if your BMR is 1500 kcal and you are moderately active, your TDEE will be ~2325 kcal. Our calorie deficit calculator calculates both values automatically.