What is a calorie deficit?

A calorie deficit is when you consume fewer calories than you burn. This is necessary for weight loss. A safe deficit is 15-25% of your TDEE.

How many calories do I need to lose weight?

To lose weight, you need to create a calorie deficit. A deficit of 15-25% of your TDEE is recommended. For example, if your TDEE is 2000 kcal, you should consume 1500-1700 kcal per day to lose weight.

What is a calorie surplus?

A calorie surplus is consuming more calories than you burn. This is necessary for muscle gain. A recommended surplus is 10-20% of your TDEE.

How fast can I lose weight?

A safe rate of weight loss is 0.5-1 kg per week. With a 500 kcal daily deficit, you will lose approximately 0.5 kg per week. A more aggressive deficit can be harmful to health.

Do I need to count calories every day?

To achieve your goal, it's important to track calories regularly. You can count calories daily or use weekly averages. The main thing is to maintain an overall deficit or surplus.

Calorie Deficit Calculator

Set your daily energy expenditure (TDEE) and select a sustainable deficit percentage for steady fat loss.

Your TDEE (Maintenance)

kcal

Target Goal

Deficit Percentage (%)

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Calorie Deficit Calculator

Etekcity Digital Kitchen Food Scale (11 lb / 5 kg, 304 Stainless Steel)

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