Calorie Deficit Calculator
Calculate your daily calorie intake for weight loss based on your body data and goals.
Personal Details
Calorie Deficit Guide
Understanding Your Results
The calculator provides four key pieces of information: 1) Maintenance calories - how much you need to eat to maintain your current weight, 2) Daily deficit - how many fewer calories you're consuming, 3) Daily target - your recommended daily calorie intake for weight loss, and 4) Time estimate - approximately how long it will take to reach your goal weight.
Tips for Successful Weight Loss
• Focus on nutrient-dense foods that keep you feeling full
• Include protein with every meal to preserve muscle mass
• Stay hydrated - sometimes thirst is confused with hunger
• Get adequate sleep to regulate hunger hormones
• Include both strength training and cardio exercise
• Track your food intake using an app or journal
• Make small, sustainable changes rather than drastic ones
Why Some People Hit Plateaus
As you lose weight, your body requires fewer calories to maintain its new weight. If you don't recalculate your needs periodically, you may find yourself no longer in a deficit. Other factors like increased water retention, muscle growth, or metabolic adaptation can also cause temporary plateaus. If you haven't lost weight for more than 2-3 weeks, it's time to recalculate your calorie needs.