The calorie deficit calculator will generate tables and graphs showing your daily calorie intake and estimated time to reach your target weight. Use this Calorie Deficit Calculator to find out how much weight you can realistically lose and how many calories you need to achieve that weight loss. It can be a little tricky to calculate your exact calorie deficit, but it's generally believed that reducing your daily intake by 500 calories should result in a half-pound weight loss per week.
3500 calories
To lose half a pound of fat, you need to create a 3,500-calorie deficit. The first thing you need to know is that a pound of fat is about 3,500 extra calories. The study explains that the reason why men lose more weight than women for a given calorie deficit is demand, as women generally have more body fat than men of similar weight.
Example
For example, someone who started out with a lot of body fat would need a higher overtime calorie deficit to lose weight. When you combine less food with exercise, it's easier to create a large calorie deficit because you don't have to deprive yourself as much or train in crazy amounts. "When you lose weight, your calorie needs decrease, so when you're 80kg, a 500-calorie deficit suddenly becomes a much smaller deficit when you hit 70kg.
Recalculate
Then, once you've maintained your weight for a few months, you can recalculate your calorie needs and create a new deficit to continue your weight loss efforts. If you follow a similar plan every day, you'll hit the 3,500-calorie deficit needed to lose weight. For more accurate numbers, check your 10-day calorie intake and weight.
Daily activity
You will also need to keep a record of your daily activities, the duration and intensity of each, in order to determine the number of calories burned. To make the calculation, you need to figure out how many calories you burn each day, and then subtract your target 300-500 calorie deficit from that number. For a manual calculation, moderately active people can multiply their current weight by 15 to estimate how many calories they need each day.
Equations
The values derived from these equations are the estimated number of calories a person can consume per day to maintain their body weight, assuming they remain still. For example, if you're a sedentary 37-year-old 6-foot-tall, 265-pound male, your body burns about 2,600 calories a day, and you need to burn about 2 calories to maintain your weight. Despite all the dietary strategies, weight management still boils down to the calories you burn and the calories you burn.
Ultimate goal
Your ultimate goal is to determine exactly how many calories you need to consume each day in order to lose weight without feeling hungry and lethargic and without sabotaging your workout. Once you know how many calories you typically consume throughout the week, you can start adjusting your daily deficit.
