How to Calculate Calorie Deficit to Reach Weight Goal

Calorie Deficit Calculator – I hope you are ready to do some math. Not to worry, it is not that type that made you miss classes.

Notice the title of this article has a calculator in it? We will be doing some sums and differences and even products and quotients to arrive at our weight loss goals.


Check out my easy ways of calculating calorie deficit to reach weight goal. Explore this post for more on calorie deficit calculator.



From a Doctor’s desk

I asked my doctor friend to tell me all that he knows about Calorie Deficit, and here is what he had for me:

Calorie Deficit can be said to be the total energy reserved in the body after strenuous activity or exercise. The food we eat generates energy (ATP) that drives the body (muscle contractions, impulse conductions etc.

Calorie Balance or Deficit is the caloric content or reserve (of the energy) the body is using up. It should be considered seriously, especially in people trying to reduce their weight to gain a particular shape or body form.

Athletes who do strenuous activities should also consider it as they choose their diets. It should be a lesser issue in obesity due to excessive fat deposits.

Now with that knowledge, you can see reasons why you must take your calorie deficit into cognizance in your weight loss program.


Thinking of it as bills

Remember the last time your bills outweighed your finances? Good. I’d like you to think about the calorie deficit that way.

It’s like having an extra measure to pay, but you can’t afford to pay for it. In the case of calories, after dispensing the energy you require in a day, the amount of unused calories left is the deficit.

A calorie deficit is the number of calories you’re required to eat in a day to lose weight as compared to the calories needed to maintain your weight.

You create a calorie deficit by either consuming fewer calories or burning more calories, e.g., through exercise or a combination of both.


What makes Calorie Deficit so useful?

Knowing your Calorie Deficit means you know the difference between the number of calories you need to consume to maintain your current weight and the number of calories you need to consume to achieve your weight reduction goal.

You can also view it as comparing the amount of energy you dispense daily to the number of calories you require to burn daily to meet your goal.

Now, this is where the Calorie Deficit Calculator plays a significant role. It helps you determine these numbers, thereby giving you the first lead in arriving at your goal.


Read Also: 10 Weight Loss Tips To Lose Weight Fast in a Week & Maintain It

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How does the Calorie Deficit Calculator work?

Let’s quickly understand some relevant terms before we describe the calculator, such as the BMR and TDEE.

Just by weighing a particular kg, having a specific height, and being a specific age, your body naturally burns a specific amount of calories daily.

This is called your Basal Metabolic Rate (BMR). If you then add the energy you expend by engaging in physical activity, the sum will give you your Total Daily Energy Expenditure (TDEE).

That is to say:

BMR + Energy expended in Physical Activity = TDEE

Now that you know what TDEE is, I must also tell you that if you consume calories that are equivalent to your TDEE, then you are merely consuming enough calories to maintain your present weight.

This means that if you must lose weight, you must work towards reducing your calorie deficit. So what the calculator helps you to do is to discover your TDEE and determine your calorie deficit. It achieves this by working on the information you provide it with.

A typical Calorie Deficit Calculator will ask you for your age, gender, level of physical activity, present height, and weight, and then your goal weight.

See an example:

Stage one: filling your data


Filling Your Data - Calorie Deficit Calculator


Stage two: obtaining the results

Obtaining The Results - Calorie Deficit Calculator


What do you think? Cool right? What are you waiting for? Try it here.


Doing the math yourself

Just in case you didn’t fancy the online calculator, you can use the Mifflin-St. Jeor equation to obtain your TDEE by first calculating your calories per day. It has different formulas for men and women.

For men: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) + 5

For Women: Calories per day = 10x(weight in kg) + 6.25x(height in cm) – 5x(age) – 161

TDEE = Calories per day x Activity Factor

Activity factor is derived from the different levels of activity. We have:


Activity Level Activity Factor
Lightly active1.375
Moderately active1.55
Very active1.725
Extra active1.9


Well? Were you able to obtain an accurate result?

Let’s solve it together. Take a 42-year-old male weighing 88kg and is 160cm tall for example;

Calories per day = (10 x 88) + (6.25 x 160) – (5 x 42) + 5 = 1675 calories

Then TDEE = 1675 X 1.55 = 2596.25 joules (assuming he is moderately active)

Let’s now calculate his TDEE If he wishes to reduce to 78kg;

Calories per day = (10 x 78) + (6.25 x 160) – (5 x 42) + 5 = 1575 calories

Then TDEE = 1575 X 1.55 = 2441.25 joules

It then follows that his Calorie Deficit is 2596.25 – 2441.25 = 155 calories.

Therefore, if the man in our example above must reach his goal, he will reduce his daily calorie intake by 155 calories.

So you see, after determining your TDEE by multiplying the answer from the Mifflin. St-Jeor equation with the correct activity factor, you can adjust your calorie intake to suit your weight loss goals.


What you must know

A calorie deficit needs to be created to lose body fat. It has been discovered that you can lose 1 pound per week if you reduce your daily calorie intake by 500 calories.

However, behavioral and biological factors, such as dietary adherence and differences in gut bacteria and metabolic rates, can alter that result for different individuals.

My advice? Try not to set an unrealistic goal, aim for slow, consistent weight loss of 12 pounds per week. And please, do not get discouraged if you aren’t losing weight as quickly as expected.

Other steps you can take to facilitate your weight loss goals include: bumping up against physical activity, spending less time sitting, cutting out added sugars, and focusing on whole foods.


Introducing the 1,500 calorie diet

While studying about the Calorie Deficit Calculator, I came across this 1,500 calorie diet. Nutritionists have advised that maintaining a 1,500 calorie diet is an excellent means to lose weight and improve health.

So before we wrap it up in this article, let’s consider a one-week sample meal plan that can help you maintain a 1,500 calorie diet.

Don’t worry; it won’t be full of bitter meals. The food combinations will make you wonder if I meant what I said.

Find a sample menu below:



Breakfast: Egg and Avocado Toast

Lunch: Salad With Grilled Chicken

Dinner: Cod With Quinoa and Broccoli



Breakfast: Healthy Yogurt Bowl

Lunch: Mozzarella Wrap

Dinner: Salmon With Veggies



Breakfast: Oatmeal

Lunch: Veggie and Hummus

Dinner: Wrap Chili



Breakfast: Peanut Butter and Banana Toast with Eggs

Lunch: On-the-Go Sushi

Dinner: Black Bean Burger



Breakfast: Breakfast smoothie

Lunch: Kale Salad with Grilled Chicken

Dinner: Shrimp Fajitas



Breakfast: Oatmeal

Lunch: Tuna Salad

Dinner: Chicken with Veggies



Breakfast: Omelet

Lunch: On-the-Go Chipotle

Dinner: Pasta With Pesto and Beans

From what you see on the menu above, you will agree with me that eating healthy is not boring.

If you need directions on how to prepare any of the meals above, place your request in the comment box, and I will send it to you.

Perhaps you are not satisfied with the meal choices above, and you wish to have more options, then please click here for more delicious low- calorie foods. Also, check out our low-calorie snack and low-calorie lunch recipes.


Have you ever thought of how to calculate calorie deficit to reach weight goal . Find how to use easy calorie deficit calculator in this post.



Bottom line

If you must lose weight, then you must cut excess calories and increase physical activity. Endeavor to feed on meals that are rich in fresh produce, protein, and fiber.

It is best to prepare your meals at home, but if you must eat out, then do well to review the menu beforehand.

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About Author



Chima Udeji is a Certified Public Health Expert & Specialist Health Educator.
She is a contributing writer on nutrition, health, fitness, alternative remedies, and overall wellbeing!

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