What is a calorie deficit?

A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This forces your body to use stored energy (primarily fat) for fuel, resulting in weight loss. The general principle is that a deficit of approximately 3,500 calories is needed to lose one pound (0.45 kg) of fat.

How much of a calorie deficit is safe?

For most people, a daily deficit of 500-1000 calories is considered safe and sustainable, leading to about 1-2 pounds (0.5-1 kg) of weight loss per week. It's generally not recommended to consume less than 1,200 calories per day for women or 1,500 calories per day for men, regardless of your deficit.

How accurate is the calculator?

Our calculator uses scientifically-validated formulas including the Mifflin-St Jeor equation for BMR, which is considered one of the most accurate predictive equations for most people. However, individual variations in metabolism, body composition, and genetics can lead to differences between predicted and actual energy needs.

CalorieCalc | AI-Powered Calorie Deficit Calculator

Effective Date: March 10, 2025

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