Calorie Deficit Calculator
Calorie deficit calculator can show you amount of calories you should consume on a daily base in order to maintain or lose your weight.
Estimated daily calories
| Goal | Calories |
|---|---|
| To maintain weight | 2,060 |
| To lose weight | 1,560 |
| To lose weight fast | 1,060 |
What is a calorie deficit?
Calorie deficit means you consume fewer calories than needed to maintain your current body weight.
Calorie deficit can be created be reducing food intake, increased activity levels or combining the two.
It is estimated that 3,500 calories equates to 1 pound (0.45 kg).
As an example, taking 500 calories less on a daily base would have you lose approximately 1 pound (0.45 kg) of body weight in 1 week.
Besides reducing calorie intake through lowering your food consumption, various activities and exercises can increase calorie expenditure.
Examples of calorie expenditure per 30 minutes of activity depending on person weight:
| Activity | 125 lb (57 kg) | 155 lb (70 kg) | 185 lb (84 kg) |
|---|---|---|---|
| Weight Lifting: general | 90 | 108 | 126 |
| Aerobics: water | 120 | 144 | 168 |
| Calisthenics: moderate | 135 | 162 | 189 |
| Bicycling, Stationary: moderate | 210 | 252 | 294 |
| Gymnastics: general | 120 | 144 | 168 |
| Walking: 4 mph (15 min/mi) | 135 | 175 | 189 |
| Hiking: cross-country | 170 | 216 | 252 |
Note that it is not advisable to consume less than 1,200 calories for women and not less than 1,500 calories for men daily, as it may cause side effects and pose risk of nutritional deficiencies (more info).