Home
Back
Calorie Deficit Formula:
| From: | To: |
The Calorie Deficit calculation estimates the difference between your body's energy expenditure and your calorie intake. It's a key concept in weight management, particularly for weight loss, as it represents the energy shortfall that leads to fat utilization.
The calculator uses the formula:
Where:
Explanation: The formula calculates your basal metabolic rate adjusted for lean mass, then multiplies by activity level to estimate total energy expenditure, and subtracts your calorie intake to determine the deficit.
Details: Understanding your calorie deficit is crucial for effective weight management. A sustained calorie deficit leads to weight loss, while understanding this balance helps create sustainable nutrition plans and achieve health goals.
Tips: Enter your lean body mass in kilograms, activity factor (typically 1.2 for sedentary, 1.375 for light activity, 1.55 for moderate, 1.725 for very active), and your daily calorie intake. All values must be valid positive numbers.
Q1: What is a healthy calorie deficit for weight loss?
A: A deficit of 500-1000 kcal/day is generally recommended, leading to 0.5-1 kg weight loss per week.
Q2: How do I calculate my lean body mass?
A: Lean body mass = Total weight × (1 - body fat percentage/100). Body fat can be measured through various methods like DEXA, calipers, or bioelectrical impedance.
Q3: What activity factor should I use?
A: Sedentary (1.2), Light exercise 1-3 days/week (1.375), Moderate exercise 3-5 days/week (1.55), Very active 6-7 days/week (1.725), Extra active (1.9).
Q4: Is a larger calorie deficit better for weight loss?
A: Extremely large deficits can lead to muscle loss, nutrient deficiencies, and metabolic adaptation. Moderate deficits are more sustainable.
Q5: How often should I recalculate my calorie needs?
A: Recalculate every 4-6 weeks or after significant weight changes (5+ kg) as your metabolism adapts to weight loss.