Calorie Deficit Calculator
Determine the daily calorie intake required to achieve your desired weight loss within a set timeframe. This tool helps you create a sustainable and healthy calorie deficit for effective weight management.
Daily Calorie Target
1308
calories/day
Daily Calorie Deficit
688
calories/day
Projected Weekly Loss
0.63
kg/week
Maintenance Calories
1996 kcal/day
To maintain your current weight
Understanding Your Results
Your Daily Calorie Target
This is the estimated number of calories you should consume each day to meet your weight loss goal in your desired timeframe. Sticking to this target creates the necessary energy deficit for your body to start using its fat stores.
Creating a Healthy Deficit
A calorie deficit is the cornerstone of weight loss. The figure calculated represents the difference between your body's total daily energy expenditure (TDEE) and your target calorie intake. A safe and sustainable deficit is typically between 300-500 calories per day. For guidance on healthy eating, consult the NHS Eatwell Guide.
BMR and TDEE Explained
Your Basal Metabolic Rate (BMR) is the energy your body uses at rest. We use the Mifflin-St Jeor formula for this. Your Total Daily Energy Expenditure (TDEE) adds the calories burned during physical activity to your BMR. Understanding your TDEE is crucial for setting an accurate calorie target. You can explore this further with our TDEE Calculator.
Beyond Calories: Macronutrients
While calorie intake is key, the source of those calories matters. Macronutrients (protein, carbohydrates, and fats) play vital roles in your body. Ensuring a balanced intake can help with satiety, muscle preservation, and overall health during weight loss. Consider using our Macro Calculator to determine an optimal macronutrient split for your goals.
Frequently Asked Questions
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