Calorie Calculator for Weight Loss - Calculate Your Deficit

Complete Guide: Calorie Calculator for Weight Loss

Calculate your optimal calorie intake for sustainable weight loss. Find the perfect deficit to lose 1-2 pounds per week without sacrificing muscle.

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Why Calorie Counting Works for Weight Loss

Weight loss comes down to one fundamental principle: calories in vs calories out. Our calculator determines your Total Daily Energy Expenditure (TDEE) and creates an appropriate deficit to lose fat while preserving muscle mass.

1A 500 calorie daily deficit equals approximately 1 lb of fat loss per week
2Too large a deficit causes muscle loss and metabolic adaptation
3Tracking calories creates awareness of portion sizes and food choices
4Consistent moderate deficits beat aggressive short-term approaches
5Knowing your numbers removes guesswork from weight loss

Understanding Your Weight Loss Calories

Your results show your maintenance calories (TDEE) and recommended deficit targets. Here's how to apply them:

Slow & Steady-250 calories

Lose 0.5 lb/week. Best for those close to goal weight or wanting to preserve maximum muscle.

Moderate Loss-500 calories

Lose 1 lb/week. The gold standard for sustainable fat loss with good muscle retention.

Aggressive Loss-750 calories

Lose 1.5 lb/week. For those with significant weight to lose. Requires high protein intake.

Maximum Deficit-1000 calories

Lose 2 lb/week. Only for obese individuals under medical supervision.

Expert Tips for Weight Loss

✓Never eat below 1200 calories (women) or 1500 calories (men) without medical supervision
✓Prioritize protein at 0.8-1g per pound of body weight to preserve muscle
✓Weigh yourself weekly at the same time - daily fluctuations are normal
✓Recalculate your calories every 10-15 lbs lost as your TDEE decreases
✓Include diet breaks (eating at maintenance) every 8-12 weeks to prevent adaptation
✓Track everything - even 'small bites' add up to hundreds of hidden calories

Calorie Calculator for Different Goals

for Muscle Gain

Calculate surplus for building muscle

for Cutting

Preserve muscle while losing fat

for Bulking

Clean bulk calorie targets

for Maintenance

Maintain current weight

for Athletes

Performance nutrition

for Women

Female-specific calorie needs

Frequently Asked Questions

How many calories should I eat to lose weight?

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Start with a 500-calorie deficit from your TDEE for 1 lb/week loss. For example, if your TDEE is 2200, eat 1700 calories. Adjust based on actual results after 2-3 weeks.

Why am I not losing weight in a calorie deficit?

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Common reasons: underestimating portions (use a food scale), not counting cooking oils/sauces, metabolic adaptation from too long in deficit, or water retention masking fat loss. Try a diet break or recalculate your TDEE.

Is 1200 calories enough to lose weight?

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1200 is the minimum for most women and often too low. Very low calories cause muscle loss, nutrient deficiencies, and metabolic slowdown. Most people lose well on 1400-1800 calories with better long-term results.

Should I eat back exercise calories?

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Eat back 25-50% of exercise calories if hungry. Fitness trackers overestimate burns by 20-40%. If you're not losing weight, don't eat them back at all.

How long should I stay in a calorie deficit?

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Aim for 8-16 week diet phases followed by 2-4 weeks at maintenance. This prevents metabolic adaptation and gives you mental breaks. Continuous dieting for months leads to plateaus.

Do calories matter more than what I eat?

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For weight loss, total calories matter most. However, food quality affects hunger, energy, and muscle retention. High-protein, whole foods make deficits easier to sustain than processed foods.

Looking for the standard Calorie Calculator?

Go to Main Calorie Calculator