Calorie Deficit Calculator by Lilbite

A calorie deficit occurs when you consume fewer calories than your body burns. This is the fundamental principle behind weight loss. Your body needs a certain amount of energy (calories) to function, known as your Total Daily Energy Expenditure (TDEE) or 'maintenance calories'.

This calculator estimates your maintenance calories using the widely accepted Mifflin-St Jeor equation and your activity level. It then subtracts a certain percentage based on your chosen deficit level (Slow, Moderate, Aggressive) to determine your target weight loss calories.

• Maintenance Calories: Calories needed to maintain your current weight (calculated above).
• Weight Loss Calories: Target calories to consume for losing weight (calculated above).
• Deficit Amount: The difference between maintenance and weight loss calories (calculated above).

Sustainable Weight Loss

A safe and sustainable rate of weight loss is generally considered to be 1-2 pounds (0.5-1 kg) per week. This typically corresponds to a daily deficit of 500-1000 calories. Larger deficits can lead to faster weight loss initially, but may also cause muscle loss, nutrient deficiencies, and fatigue, making them harder to maintain long-term.

The 'Aggressive' option provides a larger deficit, which might be suitable for short periods for some individuals, but 'Slow' or 'Moderate' are often better choices for sustainable fat loss while preserving muscle mass.