Calorie Deficit Calculator

Calorie Deficit Calculator helps you determine how many calories you need to consume daily to reach your weight loss goals based on your current weight, target weight, and timeframe.

How to Use:

1. Select your gender, age, current weight, and height.
2. Choose your activity level based on your weekly exercise routine.
3. Enter your target weight and the timeframe (in weeks) to achieve it.
4. Click “Calculate Calorie Deficit” to see your personalized weight loss plan.

Formulas Used:

Basal Metabolic Rate (BMR) – Mifflin-St Jeor Equation:

For Men: \( BMR = 10 \times weight(kg) + 6.25 \times height(cm) – 5 \times age(y) + 5 \)

For Women: \( BMR = 10 \times weight(kg) + 6.25 \times height(cm) – 5 \times age(y) – 161 \)

Total Daily Energy Expenditure (TDEE):

\( TDEE = BMR \times Activity\ Multiplier \)

Where Activity Multipliers are:
Sedentary: 1.2
Lightly Active: 1.375
Moderately Active: 1.55
Very Active: 1.725
Extra Active: 1.9

Calorie Deficit Calculation:

\( Weight\ Loss\ Required\ (kg) = Current\ Weight – Target\ Weight \)

\( Total\ Calorie\ Deficit = Weight\ Loss\ Required \times 7700 \) (7700 calories ≈ 1 kg of fat)

\( Daily\ Calorie\ Deficit = Total\ Calorie\ Deficit ÷ (Timeframe \times 7) \)

\( Daily\ Calorie\ Intake = TDEE – Daily\ Calorie\ Deficit \)