Calorie Deficit
Definition
A state where you consume fewer calories than your body burns, which is required for weight loss.
Formula
Calorie Deficit = TDEE - Caloric IntakeA calorie deficit occurs when your total caloric intake is less than your Total Daily Energy Expenditure (TDEE). This forces your body to use stored energy (primarily body fat) to meet its needs, resulting in weight loss over time.
A moderate deficit of 500 to 750 calories per day is generally recommended for sustainable weight loss, producing approximately 1 to 1.5 pounds of loss per week. Extremely large deficits can lead to muscle loss, metabolic adaptation, nutrient deficiencies, and are difficult to maintain.
Creating a calorie deficit can be achieved through eating less, exercising more, or a combination of both. Combining dietary changes with resistance training helps preserve lean muscle mass during weight loss, which supports metabolic health and a more toned physique.
Related Calculators
Related Terms
Calorie
healthA unit of energy used to measure the energy content of food and beverages and the energy expenditure of physical activities.
Calorie Surplus
healthA state where you consume more calories than your body burns, which is required for weight gain and muscle building.
TDEE (Total Daily Energy Expenditure)
healthThe total number of calories your body burns in a day, combining basal metabolic rate, physical activity, and the thermic effect of food.
BMR (Basal Metabolic Rate)
healthThe number of calories your body needs to perform basic life-sustaining functions at complete rest, such as breathing, circulation, and cell production.
Related Articles
How to Calculate BMI: Formula, Chart & What It Means
Learn how to calculate your Body Mass Index (BMI) with the simple formula. Understand what your BMI means, its limitations, and when to use other health metrics.
How to Calculate Calories for Weight Loss: TDEE Guide
Learn how to calculate your Total Daily Energy Expenditure (TDEE) and create a calorie deficit for healthy weight loss. Includes formulas, activity multipliers, and a free calculator.
How to Calculate Body Fat Percentage: Methods Compared
Learn 5 different methods to calculate body fat percentage, from the free US Navy method to DEXA scans. Understand what your body fat percentage means for health.
How to Calculate Your Macros for Weight Loss or Muscle Gain
Step-by-step guide to calculating your macronutrient needs. Learn how to set protein, carbs, and fat targets for weight loss, maintenance, or muscle building.