🔥 Calorie Deficit Calculator

Total Daily Energy Expenditure (TDEE) is the total number of calories your body burns per day, including your basal metabolic rate (BMR) and all physical activity. Eating below your TDEE creates a caloric deficit, which leads to weight loss.

One kilogram of body fat contains approximately 7,700 kilocalories. To lose 0.5 kg per week, you need a deficit of approximately 3,850 kcal per week, or 550 kcal per day.

Generally, women should not eat below 1,200 kcal/day and men below 1,500 kcal/day without medical supervision. Going below these levels risks nutrient deficiencies, muscle loss, metabolic adaptation, and other health issues.

The Mifflin-St Jeor equation is considered the most accurate BMR formula for most people (within 10% for 82% of individuals). Activity multipliers add uncertainty. Actual TDEE can vary significantly based on muscle mass, metabolism, and measurement accuracy.

0.5 kg (1 lb) per week is the most commonly recommended rate — it is achievable, sustainable, and minimises muscle loss. Faster loss (1 kg/week) is sometimes appropriate for significantly obese individuals but requires careful nutrition to preserve muscle mass.