1. What is a Calorie Deficit Calculator?

Definition: This calculator determines your daily calorie deficit by comparing your maintenance calories with your actual intake.

Purpose: It helps individuals track their weight loss progress by quantifying the energy deficit created through diet.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• Deficit — Daily calorie shortfall (kcal)
• Maintenance Calories — Your body's daily energy requirement (kcal)
• Intake — Calories consumed (kcal)

Explanation: The difference between what your body needs and what you consume determines your deficit, which leads to weight loss.

3. Importance of Calorie Deficit

Details: A consistent calorie deficit is necessary for weight loss. A 500 kcal daily deficit typically results in about 1 pound (0.45 kg) of weight loss per week.

4. Using the Calculator

Tips: Enter your maintenance calories (use our TDEE calculator if unknown) and your actual daily calorie intake. Both values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: How do I find my maintenance calories?
A: Use our TDEE Calculator or multiply your weight in pounds by 14-16 (moderate activity level).

Q2: Is a larger deficit better?
A: Not necessarily. Extremely large deficits can lead to muscle loss and metabolic slowdown. 500-1000 kcal deficit is typically recommended.

Q3: Why isn't my weight changing with a deficit?
A: Possible reasons include water retention, inaccurate tracking, metabolic adaptation, or needing to recalculate your maintenance calories.

Q4: Should I account for exercise calories?
A: If using a TDEE that includes exercise, no. If using BMR, add estimated exercise calories to maintenance.

Q5: How often should I recalculate?
A: Reassess your maintenance calories every 10-15 pounds lost, as they decrease with weight loss.