What is the Calorie Deficit Calculator?
The calorie deficit calculator is a tool that helps to determine the number of calories you need on a daily basis to lose weight.
The calorie deficit calculator is a helpful tool that, while useful for anyone wanting to lose weight, is very convenient for beginners to use as a starting point.
How does the Calorie Deficit Calculator work?
Caloric deficit is another term for negative energy balance or insufficient calories to maintain your body weight.
For example, you may need 2,500 calories every day to remain at around 190 lbs. However, let’s say you want to get down to 160 lbs, well, you’ll need to either eat fewer than 2,500 calories, exercise more to burn extra calories, or do a combination of both.
When you’re in a calorie or energy deficit, your body starts tapping into your stored body fat which is an important source of energy. This is how weight loss happens.
This is calculated based on your basal metabolic rate (BMR), level of daily activity, and the rate at which you desire to lose those pounds.
If you’re uncertain about your goal weight, check out the ideal weight calculator.
Estimated Calorie Needs
Here are some estimated calorie needs for adults aged 19 years and over:
| Males | |||
| Age | Sedentary | Moderate | Active |
| 19–20 | 2,600 | 2,800 | 3,000 |
| 21–25 | 2,400 | 2,800 | 3,000 |
| 26–35 | 2,400 | 2,600 | 3,000 |
| 36–40 | 2,400 | 2,600 | 2,800 |
| 41–45 | 2,200 | 2,600 | 2,800 |
| 46–55 | 2,200 | 2,400 | 2,800 |
| 56–60 | 2,200 | 2,400 | 2,600 |
| 61–65 | 2,000 | 2,400 | 2,600 |
| 66–75 | 2,000 | 2,200 | 2,600 |
| 76+ | 2,000 | 2,200 | 2,400 |
| Females | |||
| Age | Sedentary | Moderate | Active |
| 19–25 | 2,000 | 2,200 | 2,400 |
| 26–30 | 1,800 | 2,000 | 2,400 |
| 31–50 | 1,800 | 2,000 | 2,200 |
| 51–60 | 1,600 | 1,800 | 2,200 |
| 61+ | 1,600 | 1,800 | 2,000 |
A person can create a calorie deficit by reducing the number of calories they eat, increasing their activity levels, or both.