HEALTH AND TRAINING

Calorie deficit calculator

Answers the question: How many calories should I eat to lose weight?

You can use this calorie deficit calculator to figure out how long it will take to loose weight and how many calories you can consume.

If you select an option that has the same underlying value as another option, both (all) will be marked.
If you select an option that has the same underlying value as another option, both (all) will be marked.
If you select an option that has the same underlying value as another option, both (all) will be marked.

Results

Daily calorie intake to reach target weight: 2260 kcal
Weeks to reach target weight: 1760

These results are just estimates. Please consult a medical doctor before using these results. Basal Metabolic Rate is calculated using the Mifflin-St Jeor equation.


Our calculations

At Calculatorian, we are keen to share our knowledge, be transparent and open to feedback. Here are the calculations used to create this calculator. If you find an error or deficiency, contact us and we'll fix it in an instant!

Daily calorie intake to reach target weight was calculated like this:

Step 1

First we need to calculate the variable BMR. BMR = Basal Metabolic Rate.

Step 2

Then we need to calculate the variable Cal. Cal = Calories used per day.

Step 3

Finally we put it together and calculate it like this:

Weeks to reach target weight was calculated like this:

Step 1

First we need to calculate the variable kgLoss. kgLoss = Kilograms to loose.

Step 2

Then we need to calculate the variable calToLoose. calToLoose = Total calories to loose.

Step 3

Finally we put it together and calculate it like this:

Variables used in this formula

a = Age
h = Height in centimeters
w = Weight in kilograms
t = Target weight in kilograms

Depending on your choice when selecting your activity level a constant is applied as the variable c in the formula.

Your activity levelc
Little to no exercise in a day1.2
Exercising 1-3 times/week1.375
Exercising 3-5 times/week1.55
Exercising 4-7 times/week1.725
Exercising very hard and physical job1.9

Depending on your choice when selecting gender a constant is applied as the variable g in the formula.

Genderg
Male5
Female-161

Depending on your choice when selecting calorie deficit per day a constant is applied as the variable deficit in the formula.

Calorie deficit per daydeficit
250 kcal250
500 kcal500
1000 kcal1000