Calories Deficit Calculator To Lose Weight For Women

Calorie Deficit Formula:

\[ \text{Deficit} = \text{TDEE} - \text{Intake} \] \[ \text{TDEE} = \text{BMR} \times \text{Activity Factor} \] \[ \text{BMR (Female)} = 655 + (9.6 \times \text{weight in kg}) + (1.8 \times \text{height in cm}) - (4.7 \times \text{age in years}) \]

Weight:

Height:

Age:

years

Activity Level:

Daily Calorie Intake:

kcal/day

Deficit (kcal/day):

TDEE (kcal/day):

Unit Converter ▲

Unit Converter ▼

From:	To:

1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight loss, as your body taps into stored fat for energy.

2. How Does the Calculator Work?

The calculator uses these formulas:

\[ \text{Deficit} = \text{TDEE} - \text{Intake} \] \[ \text{TDEE} = \text{BMR} \times \text{Activity Factor} \] \[ \text{BMR (Female)} = 655 + (9.6 \times \text{weight}) + (1.8 \times \text{height}) - (4.7 \times \text{age}) \]

Where:

\( \text{TDEE} \) — Total Daily Energy Expenditure (calories burned per day)
\( \text{BMR} \) — Basal Metabolic Rate (calories burned at rest)
\( \text{Activity Factor} \) — Multiplier based on activity level (1.2-1.9)
\( \text{Intake} \) — Calories consumed per day

Explanation: The calculator first determines your BMR using the Mifflin-St Jeor Equation, then adjusts for activity level to find TDEE, and finally calculates the difference between your TDEE and calorie intake.

3. Importance of Calorie Deficit

Details: A moderate calorie deficit (typically 300-500 kcal/day) leads to sustainable weight loss of about 0.5-1 kg per week. Extreme deficits can be counterproductive and unhealthy.

4. Using the Calculator

Tips: For accurate results, measure your weight in kg and height in cm. Be honest about your activity level. Track your food intake carefully for several days to get an accurate average calorie intake.

5. Frequently Asked Questions (FAQ)

Q1: What's a safe calorie deficit for weight loss?
A: A deficit of 300-500 kcal/day is generally safe and sustainable, leading to 0.5-1 lb weight loss per week.

Q2: Why use the Mifflin-St Jeor Equation?
A: It's currently considered the most accurate BMR formula for healthy individuals.

Q3: Should I eat below my BMR to lose weight?
A: No, eating below BMR can slow metabolism. Aim to stay above BMR but below TDEE.

Q4: How often should I recalculate my TDEE?
A: Recalculate every 5-10 lbs of weight loss, or if your activity level changes significantly.

Q5: Why isn't my weight loss matching the deficit?
A: Water retention, measurement inaccuracies, metabolic adaptation, and other factors can affect short-term results.