Calorie Deficit Calculator – Weight Loss Formula 2025

What is a Calorie Deficit?

Weight loss follows a simple rule: Calories Out > Calories In. A "deficit" is when you eat fewer calories than your body burns in a day.

• 1 Pound of Fat ≈ 3,500 Calories.
• To lose 1 lb/week, you need a deficit of 500 calories/day (500 × 7 = 3,500).

How to Calculate Your Deficit

1. Find your TDEE (Total Daily Energy Expenditure): This is your maintenance level—how much you burn based on BMR and activity. (See our BMR Calculator for detailed math)

2. Subtract Your Goal Deficit:

   • Safe Maintenance: TDEE - 10%
   • Moderate Loss (0.5 lb/week): TDEE - 250
   • Standard Loss (1 lb/week): TDEE - 500
   • Aggressive Loss (2 lb/week): TDEE - 1,000

Minimum Calorie Safety Limits

Do NOT drop your calories too low. Eating too little causes muscle loss, slow metabolism, and nutrient deficiencies.

• Women: Never eat below 1,200 calories/day.
• Men: Never eat below 1,500 calories/day.

Does Calorie Counting Work?

Yes, but quality matters.

• Protein: Keeps you full and protects muscle.
• Fiber: Increases satiety for fewer calories (vegetables).
• Water: Staying hydrated reduces false hunger signals.

FAQ

Q: Can I spot reduce belly fat? A: No. A calorie deficit makes you lose fat from your entire body. Genetics decide where it comes off first.

Q: Why did my weight loss stop (Plateau)? A: As you lose weight, your body burns fewer calories. You need to recalculate your TDEE and adjust your intake every 10-15 lbs lost.

Conclusion

A consistent, moderate calorie deficit is the only scientifically proven way to lose fat. Aim for a deficit of 300-500 calories for sustainable results without starving.