Calorie Deficit

Calculate your daily caloric burn and find the ideal deficit to lose weight safely.

Biological Sex

Age

Years

Height

Feet

Weight

Lbs

Activity Level

*Based on the Mifflin-St Jeor equation. Results are estimates and do not substitute a professional medical evaluation.

A calorie deficit

To create a calorie deficit, you first need to know your TDEE (Total Daily Energy Expenditure)

Deficit Levels

A healthy deficit is generally classified into:

Conservative (~0.5 lb / 0.25 kg per week): Slow but sustainable loss, ideal for beginners
Moderate (~1 lb / 0.45 kg per week): The standard recommended, ~1 lb per week
Aggressive (~1.5 lb / 0.7 kg per week): Faster results, requires monitoring
Maximum (~2 lb / 0.9 kg per week): Only with medical supervision

Importance of Medical Supervision

An excessive deficit can cause muscle mass loss

Basal Metabolism

Calories your body needs in absolute rest

Daily Activity

Additional calories from exercise and movement

Balanced Nutrition

Adequate protein to preserve muscle mass

Strategies for an Effective Deficit

Prioritize protein
Resistance training
Gradual progression

When to Consider Medical Support

If you have tried calorie deficits without success, or if your BMI is ≥30, medical weight loss medications (like GLP-1) can be an effective option. These medications reduce appetite naturally, making the deficit more sustainable.