Calorie Deficit Calculator
A calorie deficit occurs when you consume fewer calories than you burn. Since 1kg of body fat contains approximately 7,700 kcal, a daily deficit of 500 kcal theoretically produces 0.5kg of fat loss per week. Sustainable deficits are typically 300–500 kcal/day — larger deficits cause muscle loss and metabolic adaptation.
💡
Tip: Protein intake is critical during a deficit. Aim for 1.8–2.4g/kg body weight to preserve lean muscle mass while losing fat.
- 1Calculate TDEE (Total Daily Energy Expenditure) using BMR × activity factor
- 2Set deficit target: 300–500 kcal/day for moderate loss (0.3–0.5kg/week)
- 3Minimum intake: 1,200 kcal (women) or 1,500 kcal (men) to preserve muscle
- 4Monitor weekly weight trend — 3–4 week average is more reliable than daily weigh-ins
TDEE 2,500 kcal, goal: 0.5kg/week loss=Target: 2,000 kcal/day500 kcal deficit × 7 days = 3,500 kcal ≈ 0.45kg
TDEE 2,000 kcal, goal: maintain weight=Target: 2,000 kcal/dayZero deficit = weight maintenance
| Daily Deficit | Weekly Loss | Monthly Loss | Sustainability |
|---|---|---|---|
| 200 kcal | ~0.2kg | ~0.8kg | Excellent — barely noticeable |
| 500 kcal | ~0.45kg | ~1.8kg | Good — recommended range |
| 750 kcal | ~0.7kg | ~2.8kg | Moderate — monitor energy levels |
| 1,000 kcal | ~0.9kg | ~3.6kg | Aggressive — muscle loss risk |
🔒
100% मुफ़्त
कोई साइनअप नहीं
✓
सटीक
सत्यापित सूत्र
⚡
तत्काल
तुरंत परिणाम
📱
मोबाइल अनुकूल
सभी उपकरण