Calorie Deficit Calculator
Calorie Deficit Calculator
About Calorie Deficit Calculator
This calculator helps you determine your daily calorie needs for different weight loss goals. It uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) and then applies activity level multipliers to determine your Total Daily Energy Expenditure (TDEE).
How it works:
- BMR: Calculated using the Mifflin-St Jeor equation based on your age, gender, weight, and height.
- TDEE: Your BMR multiplied by an activity level factor.
- Calorie Deficit: The difference between your TDEE and your target calorie intake.
Weight Loss Goals:
- Maintain Weight: Eat at your TDEE level
- Mild Weight Loss: 250 calorie deficit (0.25 kg/week)
- Weight Loss: 500 calorie deficit (0.5 kg/week)
- Extreme Weight Loss: 1000 calorie deficit (1 kg/week)
Calorie Deficit Calculator
Want to calculate your calorie intake for weight loss? Here is the solution. “Calorie Deficit Calculator”- using this tool, you can track your daily calorie intake and easily manage how many calories are feasible to reach your weight loss goal. Just enter the values in the given tool, and you will easily know the calorie count you are taking and how many calories you should take.
Calculate Your Daily Calorie Deficit
You must enter your details according to the given entries so that you can determine how much calorie intake is necessary to achieve your weight loss or gain. In this way, you will be able to count your daily calorie intake details, and it will help you to reach the required weight loss or gain.
Calorie Deficit Calculations
| Plan | Weight Loss per Week | Target Calories |
|---|---|---|
|
Maintain Weight |
0 Kg/week |
—
|
|
Mild Weight Loss |
0.25 kg/week |
—
|
|
Weight Loss |
0.5 kg/week |
—
|
|
Extreme Weight Loss |
1 kg/week |
—
|
How Does This Calculator Work ?
1
The calculation of your Basal Metabolic Rate (BMR) by providing the input details as gender, weight, age, and height.
2
Obtaining TDEE by the application of the activity multiplier, which is also known as the Physical Activity Level (PAL), is based on your activity level.
3
The 4 scenarios, which included maintaining weight, slight weight loss (0.25kg/week), moderate weight loss (0.5 kg/week), and more prominent weight loss (1kg/week).
4
Calorie Counting as a Weight Loss Technique
Calorie counting is the most effective and proficient for the management of weight. By keeping a track of daily caloric intake and making sure that they are lower than the calories burned, you can have a calorie deficit, which leads to weight loss. The guide mentioned can help you understand how calorie counting helps you to achieve your weight loss goals.
Understanding Calorie Counting
Calorie counting basically means counting the number of calories present in the drinks and food we eat and drink. This helps you to become more careful about the things you consume, like food and drinks and can also guide you to better health choices. Accuracy and consistency are the only keys to successful calorie counting.
Realistically, a calorie deficit means that you are taking in fewer calories than the body requires to maintain a normal weight, as desired according to your height and weight.
The following procedures determine how you can calculate your calorie deficit.
- Determine your Basal Metabolic Rate (BMR): BMR describes how many calories are required to maintain your normal physiological functions like breathing, blood circulation, respiration, cell production and many more. The Mifflin-St. Jeor’s equation is used for the estimation of BMR.
In Case Of Males : Basal Metabolic Rate (BMR) = 10 × weight in kilograms + 6.25 × height in centimeters – 5 × age (years) + 5
In Case Of Females : Basal Metabolic Rate (BMR) = 10 × weight in kilograms + 6.25 × height centimeters – 5 × age (years) – 161
2. Calculate Your Total Daily Energy Expenditure (TDEE): The total burning of calories in a day is termed as Total Daily Energy Expenditure (TDEE), and this includes every activity we do. Its Calculation is done by the product of BMR with the activity factor that tells us about the level of physical stress or activity.
If there is little or no exercise, also known as Sedentary. It means the calculation will be like BMR x 1.2
If there is light activity, like light exercise or doing sports, 1-3 days or weeks. It means the calculation will be like BMR x 1.375.
If there is moderate activity, like moderate exercise or doing sports, 3-5 days a week. It means the calculation will be like BMR x 1.55
If there is full hard activity, like hard exercise or sports, 6-7 days a week. It means the calculation will be like BMR x 1.725.
If the person is involved in a super active state, like very hard exercise or doing sports and extra physical stress, like the job. It means the calculation will be like BMR x 1.9
Determine Your Caloric Deficit: If you want to lose weight, your calorie count must be lower compared to your TDEE. A deficit of 7700 calories a week is a goal that helps in losing 1kg of weight a week. Furthermore, results can be based on various factors like sleeping schedule, daily routine, metabolic rate, and stickiness to a dietary plan.
How to Start Calorie Counting
Determine Your Calorie Needs
You can use a calculator like the one provided on this website by giving your age, height, weight, gender and physical activity level, which will tell you the daily calorie need based on the information you provided. In this way, you will know how many calories are needed for you to gain, lose or maintain your weight.
step 2
Set a Calorie Goal
You have to decide on a daily calorie target that matches your weight gain or loss goals. The most common is to look for a calorie deficit of 500-1000 calories a day, which can result in a loss of 0.5 to 1kg of weight in terms of weight loss goals.
step 3
Track Your Intake
You can use a food diary, a mobile app, or an online website to record the food and drink you consume throughout the day. Make sure to mention even small portions and any extras such as cooking oils or condiments, and spices.
step 4
Monitor Progress
Keep a check on yourself regularly, like weighing yourself, to track your progress. You have to adjust your calorie intake according to the weight loss taking place and consult with a nutritionist or healthcare professional if it seems necessary.
Tips for Effective Calorie Counting
Be Honest
Keep a record of everything you consume, even small cravings or snacks and drinks, to get an effective count of your calorie intake.
Read Labels
Read the nutritional labels mentioned on the food which are packed to know the portion sizes and calorie content.
Choose Nutrient-Dense Foods
Keep a focus on foods having lower calories and high nutrients like fruits, vegetables, lean proteins, and whole grains.
Plan Your Meals
Avoid Impulsive eating by planning your meals and snacks.
Stay Hydrated
Thirst is sometimes considered as hunger. Drink plenty of water throughout the day to keep yourself hydrated.
UK Resources for Calorie Counting and Weight Loss
To have more knowledge and guidance regarding calorie counting and weight management in terms of UK standards.
- NHS Live Well – Healthy Weight
- British Dietetic Association – Weight Loss
- British Nutrition Foundation – Healthy Weight
Keep this in mind, while calorie counting of daily intake is important for weight loss, maintaining a balanced diet and consulting a nutritionist and healthcare professional to make sure that your nutritional needs are being fulfilled is most important to have a healthy, maintained life.
Food Energy Converter
Food Energy Converter
About Food Energy Converter
This calculator converts between different units of energy used in nutrition and food labeling. Understanding these conversions can help you compare food labels and track your energy intake more accurately.
Energy Units Explained:
- Calorie (cal): The amount of energy needed to raise 1 gram of water by 1°C
- Kilocalorie (kcal): 1000 calories, commonly used in nutrition and food labeling
- Kilojoule (kJ): SI unit of energy, used in many countries for food labeling
Conversion Factors:
- 1 kilocalorie (kcal) = 1 Calorie (nutritional)
- 1 kilocalorie (kcal) = 4.184 kilojoules (kJ)
- 1 kilojoule (kJ) = 0.239 kilocalories (kcal)
- 1 calorie (cal) = 0.004184 kilojoules (kJ)
Common Food Energy Values:
- Protein: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fat: 9 calories per gram
- Alcohol: 7 calories per gram
Understanding Food Labels:
- In the US, food labels show calories (which are actually kilocalories)
- In the UK and EU, food labels show both kilocalories and kilojoules
- 1 kcal = 1 Calorie (nutritional) = 4.184 kJ
- Always check the serving size when comparing food labels
Tips for Using This Converter:
- Use for comparing food labels from different countries
- Convert recipe measurements between different units
- Understand energy content in different measurement systems
- Track your daily energy intake more accurately
Calorie Counting as a Means for Weight Loss
This Food Energy Converter Calculator is used for converting calories into different and common food energy units.
A calorie calculator is a collection of various sequences and equations, and the calculations are estimated averages based on the provided information.
The earliest equation, which was the calculation of Basal Metabolic Rate (BMR), was the Harris-Benedict Equation. BMR is the amount of energy one invests per day at rest. In 1984, this equation was revised to be more precise and accurate and was used until 1990, when the new equation was proposed, which was known as the Mifflin-St. Jeor Equation. This equation was also used to calculate the BMR and was more accurate and precise than the revised Harris-Benedict Equation.
The formula known as the Katch-McArdle Formula is a bit different as it calculates resting daily energy expenditure (RDEE), which involves the accounting of lean body mass, and it was something that was not in the previous equations of the Mifflin-St. Jeor nor the Harris-Benedict Equation. Observing these equations, the Mifflin-St. Jeor’s equation is regarded as the most accurate equation in terms of calculating the BMR, with the knowledge that the Katch-McArdle Formula can be more accurate for people who are leaner and know their fat percentage. These three equations, which are used by the calculator, are
For men
BMR = 10W + 6.25H – 5A + 5
For women
BMR = 10W + 6.25H – 5A – 161
For men
BMR = 13.397W + 4.799H – 5.677A + 88.362
For women
BMR = 9.247W + 3.098H – 4.330A + 447.59
Katch-McArdle Formula
BMR = 370 + 21.6(1 – F)W
where:
- W is body weight in kg
- H is body height in cm
- A is age
- F is body fat in percentage
The values we achieve from these equations are the estimated calorie count a person is allowed to consume per day to maintain their body weight, having a view that they are at rest. These are then multiplied by the activity factor PAL, which is generally 1.2-1.95, which is based on the person’s typical level of exercise. It refers to the time during which a person is not at rest and involved in physical exertion. 3500 calories equate to about a pound, or approximately 0.45kg.
So, to lose a pound a week, there should be a deficit of 500 calories a day for maintaining the body. Let’s take an example, if a person has a barrier of 2500 calories per day for normal maintenance of normal body weight, so the intake of 2000 calories a day for a week will theoretically result in a deficit of 3500 calories a week, which will bring a weight loss of 1 pound.
Keep in mind that a proper diet and exercise are the most important factors in losing weight. A calorie deficit of more than 1000 calories a day is not advisable, as it can be unhealthy to lose more than 2 pounds a week, because the effect can be opposite, as it can lower the metabolism levels in the body. A loss of 2 pounds a week can affect the BMR levels to the extent that it can be unhealthy because it causes muscle loss, as the BMR is lower. After all, more muscle mass means higher BMR levels.
Excessive weight loss can also result in dehydration and many negative factors, which are considered unhealthy. Maintaining a good diet with a combination of exercise is important because the body needs to maintain certain metabolic levels for the normal functioning of the body. If the body is not getting the proper nutrients which are necessary, it is considered unhealthy and can affect the normal functioning of the body. Maintaining the fibre and other nutritional intake is also important while maintaining the calorie count, as it is important to fulfil the body’s needs
The first and most basic step is to know your BMR level, which can be calculated by any of the provided equations. The Katch-McArdle Formula is considered to be the best if you know your body fat percentage.
The calculations from these calculations are not exact; they are considered as approximated values. For Example, if you subtract 500 calories from the values obtained by these equations, it cannot guarantee a loss of 1 pound a week; it can be less or more.
First of all, you should determine your weight loss goals. As we know that 1 pound or 0.45 kg is approximately equal to 3500 calories, so a loss of 500 calories results in the approximate loss of 1 pound or 0.45 kg a week.
Losing more than 2 pounds a week is not advisable; it is considered to be unhealthy. If you wish to lose more than 2 pounds a week, you should consult a registered dietitian nutritionist (RDN) or a doctor.
A method to track calories is really important for achieving weight loss goals. Nowadays, there are many mobile applications which are the best way to track calories. These applications can record and track your calorie count, your exercises and many other things.
They can also help you measure the calories found in the food and dishes whenever you visit the restaurants. It is difficult to calculate of every food, so you can have a view of the calorie count of typical meals, which gives you an estimate of the calorie intake without weighing food every time.
Manually maintaining an Excel sheet or a diary can be a better approach in terms of calculating the calorie intake.
Tracking your progress is necessary to achieve the required goals. For health and fitness, factors like fat vs muscle/gain or loss are also important in accordance with weight loss.
The weight calculations should be taken with a passage of time, like after rather than doing it daily. The perfect weather for weight calculations is consistent conditions, such as calculating weight should be done before breakfast, rather than doing it many times during the day.
5
The following steps are considered the most basic calorie-counting routine. Calorie counting can be complex and confusing if you make it. We can never calculate the exact macronutrients we consume; we can just have an idea about them. Ideal proportions of these foods result in a healthy fitness routine. The food obtained from animals and plants can be useful when losing weight.
Many approaches are present for the cause of weight loss, but each varies for everyone. It is not the same for everyone. Some weight loss approaches are effective on just a few people. Counting calories can be regarded as the most common and effective method for weight loss. It’s based on a simple formula that the calories consumed minus the calories expended, which results in weight gain if the result is positive and if the result is negative, then there is weight loss.
A deep dive into the study says that calorie intake matters no matter what the source is. Let’s take an example of the Twinkie diet, where a person only consumed cakes and managed the calorie intake and was able to lose 27 pounds over two months. And there was not a single disease found, like there was no heart disease and no other symptoms of any other disease. It is also noted that if the physical activity is also active while not maintaining the caloric intake, weight loss is also possible in that case.
Nutritional awareness is a benefit of calorie counting. These days, many people are unaware of the food they are consuming, so calorie counting helps them to know what food they are consuming and what the effects of these foods are on their bodies. Calorie counting can help them to know how many calories they are consuming and what the effects of these foods are on their bodies. They can easily understand the number of calories they are consuming while eating a packet of chips.
Caloric counting plays an important role when to lose weight. If the goals are set, a person can easily achieve his/her goals of weight loss by caloric counting. Caloric counting can also help people to stop overeating and understand how much food is sufficient for them to maintain their weight and health.
Caloric counting following exercise can help a person to understand what amount of calories they are eating while having a M&M bag. Once a link is maintained between the calorie intake and exercise, a person can easily understand how he/she will lose weight in the desired time frame.
At last, what matters is what we choose for ourselves. Like the strategy which affects us in terms of losing weight with the help of calorie counting. Calorie counting is considered the only method to achieve weight loss goals. Many other strategies following calorie intake can help achieve the desired results. For this purpose, choosing the plan which suits the lifestyle is the only way to lose, gain, or maintain weight.
Zigzag Calorie Cycling
A weight loss approach that aims to oppose human adaptiveness is termed zigzag calorie cycling. As mentioned earlier, counting and restricting calories helps in losing weight. Sometimes the body becomes adaptive to a lower calorie environment; here, the zigzag calorie cycling helps by not letting the body adapt to a lower calorie environment.
Alternating the calories consumed during a day is called zigzag cycling. If a person is working on the principle of the zigzag calorie cycle, he/she is required to have both high-calorie and low-calorie intake throughout the week to achieve the desired goal by the end of the week. For example, if your target calorie intake is 14,000 calories per week, you could consume 2,300 calories three days a week, and 1,775 the other four days of the week, or you could consume 2,000 calories each day. In both cases, 14,000 calories would be consumed over the week, but the body wouldn’t adapt and compensate for a 2,000-calorie diet.
This allows a person the flexibility to enjoy the events and daily life. A person can have a cheat day, also. Depending on a person’s activity, it is generally recommended that the high-calorie and low-calorie days vary by approximately 200-300 calories, where the high-calorie day is often the number of calories a person needs to consume to maintain their current weight. For a person with a higher activity level, the calorie difference should be larger.
The two schedules of zigzag calorie are shown on the calculator, as the first schedule has 2 higher calorie days and 5 low calorie days. The second schedule increases and reduces calories gradually. In either case, the total weekly calorie consumption is the same.
At last, what matters is what we choose for ourselves. Like the strategy which affects us in terms of losing weight with the help of calorie counting. Calorie counting is considered the only method to achieve weight loss goals. Many other strategies following calorie intake can help achieve the desired results. For this purpose, choosing the plan which suits the lifestyle is the only way to lose, gain, or maintain weight.
How Many Calories Do You Need ?
Many people want to lose weight, and the easiest way to do so is by calorie counting by consuming fewer calories. Now the question arises, how many calories are required to keep the body in a healthy state?. This all depends on the amount of physical activity a person is performing and the type of food a person is consuming.
The amount of calories a person needs depends on factors like age, height, sex, weight and the physical activity being performed throughout the day. For example, an active and energetic 25-year-old male who is 6 feet in height requires considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. Though it differs depending on age and activity level, adult males generally require 2,000-3000 calories per day to maintain weight.
A huge amount of calories is not required for the survival of the body. But the consumption of fewer calories affects the normal functioning of the body. Different studies suggest that a woman should intake 1200 calories a day, while a man should intake 1500 calories a day. It is highly recommended that a person attempting to lose weight monitor their body’s caloric needs and adjust them as necessary to maintain their nutritional needs.
Calories: Different Kinds and Their Effects
The source of calories in what we eat is carbohydrates, proteins, and fat, with alcohol also being a significant portion of calorie intake for many people. According to many studies, the calories mentioned on the labelled food vary when that food is being consumed. The calorie intake differs compared to the calories mentioned on the label.
This indicates that calories and nutritional elements play a crucial role in weight loss and gain. For example, a person chewing food is recorded to help with weight loss. It has also been recorded that the person who chews more eats less. The results are not accurate on how much this affects, but it surely affects the weight change.
When a person chews food, it burns energy, and that burned energy causes weight loss to some extent. Chewing food also creates and develops a feeling of satiety for a longer period. Moreover, certain foods like coffee, tea, chillies, cinnamon, and ginger have been found to increase the rate of calories burned, due to the ingredients they contain.
When talking about calories, the “quality” of the calories is the most important factor. Calories can be divided into different categories. This includes high-calorie foods, low-calorie foods, and empty calories. The meanings are satisfying that the high-calorie foods are those which are rich and dense in calories which mean they contain high amounts of calories, while low-calorie foods are those containing fewer calories. Fried foods and foods enriched in oil are considered high-calorie foods, while vegetables and moderate foods are considered low-calorie foods.
Remember that all types of food should be consumed in a moderate manner. At last, what matters is what we choose for ourselves. Like the strategy which affects us in terms of losing weight with the help of calorie counting. Calorie counting is considered the only method to achieve weight loss goals. Many other strategies following calorie intake can help achieve the desired results. For this purpose, choosing the plan which suits the lifestyle is the only way to lose, gain, or maintain weight.
Calories in Common Foods
| Food | Serving Size | Calories | kJ |
|---|---|---|---|
|
Fruit |
|||
|
Apple |
1 (4 oz.) |
59 |
247 |
|
Banana |
1 (6 oz.) |
151 |
632 |
|
Grapes |
1 cup |
100 |
419
|
|
Orange |
1 (4 oz.) |
53 |
222 |
|
Pear |
1 (5 oz.) |
82 |
343 |
|
Peach |
1 (6 oz.) |
67 |
281 |
|
Pineapple |
1 cup |
82 |
343 |
|
Strawberry |
1 cup |
53 |
222 |
|
Watermelon |
1 cup |
50 |
209 |
|
Vegetables |
|||
|
Asparagus |
1 cup |
27 |
113 |
|
Broccoli |
1 cup |
45 |
188 |
|
Carrots |
1 cup |
50 |
209 |
|
Cucumber |
4 oz. |
17 |
71 |
|
Eggplant |
1 cup |
35 |
147 |
|
Lettuce |
1 cup |
5 |
21 |
|
Tomato |
1 cup |
22 |
92 |
|
Proteins |
|||
|
Beef, regular, cooked |
2 oz. |
142 |
595 |
|
Chicken, cooked |
2 oz. |
136 |
569 |
|
Tofu |
4 oz. |
86 |
360 |
|
Egg |
1 large |
78 |
327 |
|
Fish, Catfish, cooked |
2 oz. |
136 |
569 |
|
Pork, cooked |
2 oz. |
137 |
574 |
|
Shrimp, cooked |
2 oz. |
56 |
234 |
|
Common Meals/Snacks |
|||
|
Bread, white |
1 slice (1 oz.) |
75 |
314 |
|
Butter |
1 tablespoon |
102 |
427 |
|
Caesar salad |
3 cups |
481 |
2014 |
|
Cheeseburger |
1 sandwich |
285 |
1193 |
|
Hamburger |
1 sandwich |
250 |
1047 |
|
Dark Chocolate |
1 oz. |
155 |
649 |
|
Corn |
1 cup |
132 |
553 |
|
Pizza |
1 slice (14″) |
285 |
1193 |
|
Potato |
6 oz. |
130 |
544 |
|
Rice |
1 cup cooked |
206 |
862 |
|
Sandwich |
1 (6″ Subway Turkey Sandwich) |
200 |
837 |
|
Beverages/Dairy |
|||
|
Beer |
1 can |
154 |
645 |
|
Coca-Cola Classic |
1 can |
150 |
628 |
|
Diet Coke |
1 can |
0 |
0 |
|
Milk (1%) |
1 cup |
102 |
427 |
|
Milk (2%) |
1 cup |
122 |
511 |
|
Milk (Whole) |
1 cup |
146 |
611 |
|
Orange Juice |
1 cup |
111 |
465 |
|
Apple cider |
1 cup |
117 |
490 |
|
Yogurt (low-fat) |
1 cup |
154 |
645 |
|
Yogurt (non-fat) |
1 cup |
110 |
461 |
2000, 1500, and 1200 Calorie Sample Meal Plans
| Meal | 1200 Cal Plan | 1500 Cal Plan | 2000 Cal Plan |
|---|---|---|---|
|
Breakfast |
All-bran cereal (125)
Milk (50)
Banana (90) |
Granola (120)
Greek yogurt (120)
Blueberries (40) |
Buttered toast (150)
Egg (80)
Banana (90)
Almonds (170) |
|
Snack |
Cucumber (30)
Avocado dip (50) |
Orange (70) |
Greek yogurt (120)
Blueberries (40) |
|
Total |
345 Calories |
350 Calories |
650 Calories
|
|
Lunch |
Grilled cheese with tomato (300)
Salad (50) |
Chicken and vegetable soup (300)
Bread (100) |
Grilled chicken (225)
Grilled vegetables (125)
Pasta (185) |
|
Snack |
Walnuts (100) |
Apple (75)
Peanut butter (75) |
Hummus (50)
Baby carrots (35)
Crackers (65) |
|
Total |
450 Calories |
550 Calories |
685 Calories |
|
Dinner |
Grilled Chicken (200)
Brussel sprouts (100)
Quinoa (105) |
Steak (375)
Mashed potatoes (150)
Asparagus (75) |
Grilled salmon (225)
Brown rice (175)
Green beans (100)
Walnuts (165) |
|
Total |
405 Calories |
600 Calories |
665 Calories
|
Calories Burned from Common Exercises
| Activity (1 hour) | 125 lb person | 155 lb person | 185 lb person |
|---|---|---|---|
|
Golf (using cart) |
198 |
246 |
294 |
|
Walking (3.5 mph) |
215 |
267 |
319 |
|
Kayaking |
283 |
352 |
420 |
|
Softball/Baseball |
289 |
359 |
428 |
|
Swimming (free-style, moderate) |
397 |
492 |
587 |
|
Tennis (general) |
492 |
492 |
587 |
|
Running (9 minute mile) |
624 |
773 |
923 |
|
Bicycling (12-14 mph, moderate) |
454 |
562 |
671 |
|
Football (general) |
399 |
494 |
588 |
|
Basketball (general) |
340 |
422 |
503 |
|
Soccer (general) |
397 |
492 |
587 |
Energy from Common Food Components
| Food Components | kJ per gram | Calorie (kcal) per gram | kJ per ounce | Calorie (kcal) per ounce |
|---|---|---|---|---|
|
Fat |
37 |
8.8 |
1,049 |
249 |
|
Proteins |
17 |
4.1 |
482 |
116 |
|
Carbohydrates |
17 |
4.1 |
482 |
116 |
|
Fiber |
8 |
1.9 |
227 |
54 |
|
Ethanol (drinking alcohol) |
29 |
6.9 |
822 |
196 |
|
Organic acids |
13 |
3.1 |
369 |
88 |
|
Polyols (sugar alcohols, sweeteners) |
10 |
2.4 |
283 |
68 |
Do you lose a pound a week with a 500-calorie deficit?
It is a myth, it matters that how a person is on a calorie deficit for example a person only managing for a calorie deficit of 500 versus the person who is doing physical activity for the same purpose, the person who is undergoing the physical activity will be able to lose more weight compared to person who is just going got a deficit. This is basically based on the 3500 deficit a week. So, to have effects, there are many factors which are looked into for this purpose.
About the Calculations
How low of a calorie deficit should I go?
According to studies by specialists and nutritional doctors, the calories which are required for a male are 1500, and the calories required for a female are 1200. These calories are a must for maintaining the normal functioning of the body.
By managing the calorie intake, a person, whether a female or a male, is able to lose weight accordingly, as mentioned above.
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Frequently Asked Questions (FAQS)
To calculate calorie deficit, you should be aware of your daily routine BMR, TDEE age, height and weight then you easily calculate you calorie deficit.
To use a calorie deficit calculator, you should be aware of your TDEE, BMR, age , height , and weight. After getting these values you have to enter them in the tool and then there will be an estimation of how much weight you have to or how many weight you have to gain.
To set a calorie deficit calculator first of all, you should know your daily calorie needs, which is also knowns as TDEE. The most common example is to subtract 500-1000 calories from your daily calorie needs, which helps to lose weight approximately 1-2 pounds a week.
First of all the correct question should be how can i know what is my calorie deficit ? so the answer to this is, first of all you should know the BMR and TDEE of your body than mentioning your height, weight and age according to your routine can help you find your calorie deficit.
The correct question should do we have to workout during calorie deficit ? so the answer to this is yes. Exercising and working during the calorie deficit can definitely boost up your weight loss goals.
A calorie deficit calculator is a tool which helps you identifying how many calories are you consuming through out the day which can also be called as your caloric intake and how can you lose your weight by using the calorie deficit method.