About the Calorie Deficit Calculator

The Calorie Deficit Calculator is a tool designed to help individuals determine how many calories they need to consume daily to lose weight based on their current weight, goal weight, activity level, and calorie intake.

It calculates:

✅ Your daily calorie deficit
✅ Your estimated weekly weight loss (based on the general rule that a 3500 calorie deficit = 1 pound of weight loss).
✅ Time required to reach your goal weight (an estimate of how long it will take to achieve your target weight)

How to Use the Calculator

1.Enter Your Personal Details

✔ Gender – Choose Male or Female.
✔ Age – Enter your current age.
✔ Height (cm) – Enter your height in centimeters.
✔ Current Weight (kg) – Enter your current weight in kilograms.
✔ Goal Weight (kg) – Enter the weight you want to achieve.

2.Select Your Activity Level:

Your activity level affects how many calories you burn daily. Choose the option that best describes your lifestyle

✔ Sedentary (1.2x) – Little or no exercise.
✔ Light Activity (1.375x) – Light exercise 1-3 days a week.
✔ Moderate Activity (1.55x) – Moderate exercise 3-5 days a week.
✔ Active (1.725x) – Hard exercise 6-7 days a week.
✔ Very Active (1.9x) – Intense physical activity daily

3.Enter Your Calorie Information

✔ Maintenance Calories – The estimated calories needed to maintain your weight.
✔ Daily Calorie Intake – The number of calories you currently eat per day.

4.Click the “Calculate Deficit” Button.

nce you click the blue “Calculate Deficit” button, the calculator will process your input and display:
✔ Your daily calorie deficit (calories burned vs. consumed).
✔ Your estimated weekly weight loss (based on your calorie deficit).
✔ Time required to reach your goal weight (weeks required to reach your target).

Understanding Your Results

After calculation, your results will be displayed in a structured box with details like:
📌 Daily Calorie Deficit – The number of calories you need to cut daily to lose weight.
📌 Estimated Weekly Weight Loss – How much weight you can lose per week if you maintain your deficit.
📌 Time to Reach Goal Weight – Estimated number of weeks to achieve your target.

If your calorie deficit is negative, it means you are in a calorie surplus, meaning you are consuming more calories than you burn, which could lead to weight gain.