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Caloric Deficit Calculator & Formula
Caloric Deficit Calculator
The caloric deficit calculator helps determine the number of calories you need to burn each day to lose weight. By understanding your Total Daily Energy Expenditure (TDEE) and subtracting a caloric deficit, you can safely achieve weight loss goals over time.
Caloric Deficit Formula
The formula to calculate your TDEE and caloric deficit is:
Where:
- BMR: Basal Metabolic Rate (calories burned at rest)
- Activity Factor: A multiplier based on your activity level (from Sedentary to Very Active)
Caloric Deficit: To lose weight, you should aim for a daily caloric deficit of about 500 calories, which can lead to a loss of about 1 pound of body weight per week.
Real-Life Example
Let’s say a person has the following details:
- Weight: 70 kg
- Height: 170 cm
- Age: 25 years
- Gender: Female
- Activity Level: Moderately active
Step 1: Calculate Basal Metabolic Rate (BMR):
Using the Mifflin-St Jeor Equation for females:
BMR = (10 × 70) + (6.25 × 170) – (5 × 25) – 161 = 1465 calories/day
Step 2: Apply Activity Factor:
For a moderately active lifestyle (activity factor of 1.55), TDEE = 1465 × 1.55 = 2270.75 calories/day
Step 3: Subtract the caloric deficit:
To lose weight, subtract 500 calories from the TDEE:
Caloric Deficit = 2270.75 – 500 = 1770.75 calories/day
In this example, the recommended daily caloric intake for weight loss is 1770.75 calories.
Benchmark Indicators
Understanding your activity level is crucial for accurately calculating your caloric needs. Choose the level that best represents your typical day-to-day activity:
Basal Activity: Minimal movement – Primarily lying down or resting. Typical for individuals recovering from illness or injury.
Sedentary: Little or no exercise – Primarily desk jobs with minimal physical movement throughout the day.
Lightly Active: Light exercise or sports 1-3 days per week – Some physical activity, such as short walks or casual activities.
Moderately Active: Moderate exercise or sports 3-5 days per week – Regular activity, like walking, light workouts, or cycling.
Very Active: Hard exercise or sports 6-7 days per week – Intense daily exercise routines or physically demanding jobs.
Extra Active: Intense exercise daily or extreme physical labor – Common among professional athletes, manual laborers, or highly active individuals.
Frequently Asked Questions
What is a caloric deficit?
A caloric deficit occurs when you burn more calories than you consume, which is required for weight loss. The larger the deficit, the more weight you may lose over time.
How do I know how many calories I should eat?
The number of calories you should consume depends on your goals. If you’re trying to lose weight, subtract 500 calories from your TDEE for a sustainable weight loss of about 1 pound per week.
Can I lose weight without exercise?
Yes, weight loss can occur with a caloric deficit alone, but incorporating exercise helps improve overall health and can speed up the process.
Is a 500-calorie deficit safe?
Yes, a 500-calorie deficit is considered safe for most people and can lead to a steady weight loss of about 1 pound per week. However, it’s essential to consult with a healthcare provider before starting any weight loss program.
Can I adjust my deficit for faster weight loss?
While a larger deficit can lead to faster weight loss, it may not be sustainable long-term. A moderate deficit is generally recommended for gradual and healthy weight loss.
