Calculate Your Calorie Deficit

How We Calculate This

What Is a Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body burns each day. This energy shortfall forces your body to tap into stored fat for fuel, resulting in weight loss over time. Creating a consistent deficit is the fundamental principle behind every successful weight loss plan — no matter which diet approach you follow.

How to Calculate Your Calorie Deficit

We first calculate your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation, which estimates how many calories you burn daily based on your age, gender, height, weight, and activity level. Then we subtract your chosen deficit. Since 1 kg of body fat contains approximately 7,700 kcal, a daily deficit of 500 kcal creates a weekly deficit of 3,500 kcal — roughly equivalent to losing 0.5 kg per week. A deficit of 250 kcal/day yields about 0.25 kg/week, while 750 kcal/day yields about 0.75 kg/week.

Safe vs. Aggressive Deficits

A moderate deficit of 300–500 kcal per day is generally considered safe and sustainable for most adults. Deficits exceeding 1,000 kcal per day can lead to muscle loss, nutritional deficiencies, metabolic slowdown, and are difficult to maintain long-term. Very low calorie diets should only be followed under medical supervision. We recommend choosing a pace of 0.25–0.5 kg per week for the best balance of results and sustainability.

Calorie Deficit Tips for Sustainable Weight Loss

• Prioritize protein — aim for 1.6–2.2 g per kg of body weight to preserve muscle mass during a deficit.
• Eat volume-dense foods — vegetables, fruits, and whole grains help you feel full on fewer calories.
• Track consistently — research shows that consistent food tracking is the strongest predictor of weight loss success.
• Adjust as you go — recalculate your deficit every 2–4 weeks as your weight and metabolism change.