Home
Back
Caloric Deficit Formula:
| From: | To: |
A caloric deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight loss, as your body must use stored energy (fat) to make up for the energy shortfall.
The calculator uses the simple formula:
Where:
Explanation: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which equates to about 1 pound of fat loss per week.
Details: Maintaining an appropriate caloric deficit is crucial for sustainable weight loss. Too large a deficit can lead to muscle loss, fatigue, and metabolic adaptation, while too small a deficit may not produce noticeable results.
Tips: Enter your TDEE (Total Daily Energy Expenditure) in kcal/day. This should be your maintenance calories based on your age, weight, height, gender, and activity level. The calculator will subtract 500 calories to give you your daily deficit calorie target.
Q1: Why subtract 500 calories specifically?
A: A 500-calorie daily deficit creates a 3500-calorie weekly deficit, which is approximately equal to 1 pound (0.45 kg) of fat loss per week.
Q2: Can I create a larger deficit for faster weight loss?
A: While possible, very large deficits (>1000 calories) are not recommended as they can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.
Q3: What if I'm very overweight or obese?
A: Those with higher body weight may be able to tolerate slightly larger deficits, but it's still recommended to consult with a healthcare professional.
Q4: Should I adjust my deficit as I lose weight?
A: Yes, as you lose weight, your TDEE decreases, so you may need to recalculate your deficit calories periodically.
Q5: Is exercise necessary with a caloric deficit?
A: While weight loss is primarily driven by diet, exercise helps preserve muscle mass, improves health markers, and can create a larger deficit.