This calorie deficit calculator helps you determine how many calories you need to consume daily to achieve a specific weight loss goal by creating a calorie deficit.
Calorie Deficit Calculator
Calorie Deficit Calculator Formula
The formula for calculating a daily calorie deficit is:
Calorie Deficit (kcal) = Total Daily Energy Expenditure (TDEE) – Daily Calorie Intake
Here’s a breakdown of each component:
TDEE Meaning “Total Daily Energy Expenditure” :
This represents the total number of calories your body burns in a day, taking into account your basal metabolic rate (BMR) and physical activity level. There are different formulas to calculate TDEE, but one common method is the Mifflin-St Jeor Equation:
- For Men: TDEE = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) + 5 (for men)
- For Women: TDEE = (10 * weight in kg) + (6.25 * height in cm) – (5 * age in years) – 161 (for women)
After calculating TDEE, you then need to account for your activity level by multiplying TDEE by an activity factor (usually ranging from 1.2 for sedentary to 2.5 for very active).
Daily Calorie Intake:
This is the number of calories you consume in a day through your diet. To create a calorie deficit, you typically reduce your daily calorie intake from your TDEE.
Calorie Deficit (kcal):
This is the difference between your TDEE and your daily calorie intake. To lose weight, you aim for a calorie deficit because your body will start to burn stored fat for energy when it doesn’t get enough calories from your diet.
Foods Calories List
Here’s a table with approximate calorie counts for common foods. Keep in mind that these values are estimates and can vary based on factors such as serving size and preparation methods.
| Food Item | Serving Size | Calories |
|---|---|---|
| Apple | 1 medium | 95 |
| Banana | 1 medium | 105 |
| Orange | 1 medium | 62 |
| Grapes | 1 cup (about 151g) | 69 |
| Strawberries | 1 cup (about 144g) | 49 |
| Carrot | 1 medium | 25 |
| Broccoli | 1 cup, chopped | 55 |
| Potato (baked) | 1 medium | 161 |
| Spinach (cooked) | 1 cup | 41 |
| Tomato | 1 medium | 22 |
| Chicken Breast (skinless, boneless) | 3.5 oz (cooked) | 165 |
| Salmon (cooked) | 3.5 oz | 206 |
| Tofu (firm) | 3.5 oz | 144 |
| Ground Beef (90% lean, cooked) | 3.5 oz | 250 |
| Egg (boiled) | 1 large | 68 |
| White Rice (cooked) | 1 cup | 205 |
| Whole Wheat Bread | 1 slice | 69 |
| Pasta (cooked) | 1 cup | 221 |
| Oatmeal (cooked) | 1 cup | 166 |
| Quinoa (cooked) | 1 cup | 222 |
| Milk (whole) | 1 cup | 150 |
| Greek Yogurt (plain) | 1 cup | 150 |
| Cheddar Cheese | 1 oz | 113 |
| Almond Milk (unsweetened) | 1 cup | 13 |
| Potato Chips | 1 oz | 152 |
| Chocolate Bar | 1 oz | 152 |
| Almonds | 1 oz | 164 |
| Popcorn (popped) | 3 cups | 93 |
| Ice Cream (vanilla) | 1/2 cup | 137 |
| Soda (regular) | 12 oz can | About 140-150 |
| Fruit Juice (unsweetened) | 1 cup | About 60-80 |
| Black Coffee | 8 oz | 2 |
| Beer (regular) | 12 oz | About 150-200 |
| Red Wine | 5 oz | About 125-130 |
Please note that these calorie counts are approximate and can vary based on various factors. Always check nutrition labels for precise information, and portion sizes can also impact your total calorie intake.
Which Sport Burns The Most Calories
Here’s a table with approximate calorie expenditure per hour for common exercises and physical activities. Keep in mind that the actual calorie burn can vary depending on factors like your weight, age, gender, and exercise intensity.
| Exercise/Activity | Calories Burned per Hour (for a 155-pound person) |
|---|---|
| Running (5 mph) | 298 calories |
| Running (6 mph) | 372 calories |
| Running (7.5 mph) | 465 calories |
| Walking (3 mph) | 223 calories |
| Walking (4 mph) | 314 calories |
| Bicycling (10 mph) | 372 calories |
| Bicycling (15 mph) | 614 calories |
| Swimming (moderate effort) | 446 calories |
| Swimming (vigorous effort) | 715 calories |
| Jumping Rope (moderate pace) | 558 calories |
| Jumping Rope (fast pace) | 744 calories |
| Aerobics (low impact) | 352 calories |
| Aerobics (high impact) | 563 calories |
| Yoga | 223 calories |
| Pilates | 298 calories |
| Strength Training | 298 calories |
| Tai Chi | 223 calories |
| Dancing (ballroom) | 223 calories |
| Hiking (moderate pace) | 372 calories |
| Climbing Stairs | 558 calories |
| Gardening | 292 calories |
| Playing Tennis (singles) | 446 calories |
| Playing Basketball (half-court) | 446 calories |
| Playing Soccer | 446 calories |
| Playing Golf (carrying clubs) | 314 calories |
| Housecleaning | 223 calories |
| Sitting (sedentary) | 112 calories |
| Standing (light activity) | 149 calories |
FAQ
How do I figure out my calorie deficit?
To calculate your calorie deficit:
- Calculate your BMR using the Harris-Benedict Equation.
- Determine your TDEE based on your activity level.
- Create a calorie deficit by consuming fewer calories than your TDEE.
- Aim for a 500-1,000 calorie deficit per day for gradual weight loss.
- Monitor progress and adjust as needed.
- Prioritize nutrient quality and consider professional guidance.
Can muscle be built while in a calorie deficit?
Yes, it is indeed possible to build muscle while in a calorie deficit. Research has demonstrated that by adhering to a low-calorie, high-protein diet, muscle growth can occur even when consuming fewer calories.
What is a calorie-deficit diet?
A calorie-deficit diet is characterized by a reduced calorie intake, promoting the maintenance of a calorie deficit. For effective and healthy weight loss, it is advisable to consume a nutrient-dense diet that includes ample protein, fruits, vegetables, whole grains, and healthy fats.
Is it safe to consume fewer than 1200 calories daily?
No, it is not safe to consume fewer than 1200 calories per day for most individuals. A minimum of 1200 calories is generally needed to support overall health and provide the energy required for daily activities and exercise. Consuming fewer calories can have detrimental effects on health and lead to persistent fatigue.
Is 1200 Calorie Deficit Ok?
A calorie deficit of 1200 calories per day is generally not recommended for most people as it can be too extreme and may lead to negative health consequences. It’s important to prioritize safe and sustainable weight loss.
How much of a calorie deficit should I have a day to lose weight?
A daily calorie deficit of 500 to 1,000 calories is generally recommended for safe and sustainable weight loss.
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