Most Accurate Calorie Deficit Calculator

Calorie Deficit Equation:

\[ Deficit = TDEE - Intake \]

Weight:

Height:

Age:

years

Gender:

Activity Level:

Daily Calorie Intake:

kcal/day

Basal Metabolic Rate (BMR):

Total Daily Energy Expenditure (TDEE):

Calorie Deficit:

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1. What is Calorie Deficit?

A calorie deficit occurs when you consume fewer calories than your body expends. This calculator uses the Mifflin-St Jeor equation, the most accurate method for estimating basal metabolic rate (BMR), to determine your total daily energy expenditure (TDEE) and compares it with your intake to calculate your deficit.

2. How Does the Calculator Work?

The calculator uses these equations:

\[ BMR_{male} = (10 \times weight) + (6.25 \times height) - (5 \times age) + 5 \] \[ BMR_{female} = (10 \times weight) + (6.25 \times height) - (5 \times age) - 161 \] \[ TDEE = BMR \times Activity\ Multiplier \] \[ Deficit = TDEE - Intake \]

Where:

\( weight \) — Weight in kilograms
\( height \) — Height in centimeters
\( age \) — Age in years
\( Activity\ Multiplier \) — Based on physical activity level
\( Intake \) — Daily calorie consumption in kcal

3. Importance of Accurate Deficit Calculation

Details: Calculating an accurate deficit is crucial for sustainable weight loss. Too large a deficit can lead to muscle loss and metabolic slowdown, while too small may not produce results.

4. Using the Calculator

Tips: Enter your weight in kg, height in cm, age in years, select gender and activity level. Provide your current daily calorie intake for accurate deficit calculation.

5. Frequently Asked Questions (FAQ)

Q1: Why use Mifflin-St Jeor instead of Harris-Benedict?
A: The Mifflin-St Jeor equation is considered more accurate (about 5% more precise) for modern populations.

Q2: What's a healthy calorie deficit?
A: Generally 300-500 kcal/day for mild weight loss, 500-1000 kcal/day for moderate loss. Avoid deficits >1000 kcal/day without medical supervision.

Q3: How often should I recalculate my TDEE?
A: Recalculate every 5-10 lbs of weight change or if your activity level changes significantly.

Q4: Why does my deficit seem small?
A: Sustainable weight loss typically requires modest deficits. Rapid weight loss often leads to rebound.

Q5: Should I eat back exercise calories?
A: This depends on your goals. For weight loss, it's generally recommended not to eat back all exercise calories.