Calorie Deficit Calculator

Calorie deficit calculator to help you lose weight by measuring your daily caloric intake with a desired weight goal. How many calories should I burn a day? Weight loss calculator for calorie deficit and fat loss will show you how many calories to burn a day.

Weight Loss Calorie Calculator

The weight loss calorie calculator is calculated based on your gender, height, weight and daily activity. You can choose a desired goal for your weight and the amount of time that you plan to achieve that goal. The weight loss calculator will show you how many calories you should burn a day to reach your weight loss goal.

What is a calorie deficit?

A calorie deficit means you are consuming fewer calories than you are burning. When you have a calorie deficit, you lose weight.

People use calorie deficit when they want to lose weight or maintain their weight.

How to calculate calorie deficit?

Use the calorie deficit formula below to learn how to calculate calorie deficit.

CC = C_i - C_o, where

CC = Calorie deficit
C_i Calorie input
C_o Calorie output
The amount of calorie deficit is equal to the calorie input through eating and drinking minus calorie output through exercising and activities that burn calories.

How to cause a calorie deficit?

Since the calorie deficit is determined by the difference between calorie input and calorie output, there are two ways to achieve a calorie deficit, by eating and drinking less or by exercising more or a little bit of both.

Each individual is different, and the amount of calorie deficit required for one person to lose will be different for another.

In general, to lose 1 pound of fat, you must have a calorie deficit of 3,500 calories. The daily intake for an average woman is about 2,000 calories a day and about 2,500 calories for a man.

If you want to lose 1 pound in a week, you must consume 500 fewer calories than your normal calorie consumption. In 7 days, you will have a calorie deficit of 3,5000 or 1 pound.

If your goal is to lose 5 pounds in 30 days, you need to have a daily calorie deficit of 583. Here's how the math works.

5 pounds = 17,5000 calories

daily calorie deficit = 17,5000 / 30 = 583 calories

The recommended daily calorie deficit for healthy weight loss is 500.

Does a calorie deficit for weight loss work without exercising?

There are two parts to the equation of calorie deficit, eating less or exercising more. Theoretically speaking, you can achieve a calorie deficit and lose weight without exercising.

However, there is a limited amount of calories you can cut each day, so it is much easier and healthier to include exercise in your diet.

Not only does exercising regularly help you lose weight, but it will also make your bones and muscles stronger. You will have more energy during the day and be more productive with your work.

Why am I not losing weight with a calorie deficit?

If you are not losing weight with a calorie deficit, you might need to reevaluate your dieting plan.

There are factors such as street and lack of sleep that contributed to weight gain which might offset your effort of a calorie deficit.

If you are under stress and not sleeping well, you might gain weight.

The average person sleeps about 6-9 hours each night or 4-6 sleeping cycles. Learn more about sleep cycles with our sleeping calculator and read the strategies to improve the quality of your sleep time.

Calorie Deficit FAQ?

How many calories should you eat per day to lose 1 pound a week?

You will need to eat 500 fewer calories than your normal calorie intake to lose 1 pound in a week. 1 pound = 3,500 calories daily calorie deficit = 3,500/7 = 500 calories