Calorie Deficit Calculator: Learn How to Optimize Your Diet

Calorie Deficit Calculator

This calculator is designed to help you estimate how many calories you should be consuming to reach your target weight loss goals. Get recommendations based on your results, including if Weight Loss by Hims is right for you.

Assigned sex

Male
Female

Age

Years

Weight

Pounds

Height

Feet Inches

Activity level

Exercise is at least 15-30 minutes of elevated heart rate activity.

Sedentary (little to no exercise)
Light (exercise 1-2 days/week)
Moderate (exercise 3-5 days/week)
Heavy (exercise 6-7 days/week)
Very heavy (intense exercise daily)

Goal weight

Pounds

Weight loss rate

Losing 1-2 lbs a week is considered a healthy rate of weight loss.

1 lb/week (about 500-calorie deficit/day)
2 lbs/week (about 1000-calorie deficit/day)

Body fat % (optional)

If you know your body fat percentage, it can provide a more accurate TDEE calculation. Percent

Calculate

To maintain current weight

To lose 1 lb/wk

To lose 2 lbs/wk

Your timeline

To hit your target goal of lbs weeks

Your calorie recommendations for weight loss are below what is considered a healthy calorie intake if you are trying to lose weight on your own. Consider reaching out to your healthcare provider for advice.

The Calorie Deficit Calculator is only an estimate of the reduction of calories required to lose weight based upon factors, including age, activity level, weight, height, body fat percentage, and weight loss goal. The Calorie Deficit Calculator may not accurately reflect the health or wellness of individuals of a specific race/ethnic group, those with high muscle mass, pregnant women, children, the elderly, or those with specific health conditions. This calculator should not be used as a sole diagnostic tool.

The Calorie Deficit Calculator does not determine eligibility for any weight loss medications or treatments provided via the Hims platform. Consultation with a healthcare provider is required to assess suitability for any medical treatment based on individual health and medical history.

Overview

What is a calorie deficit?

A calorie deficit is when you eat fewer calories than your body uses. Calories are a measure of how much energy is in food and drinks, which your body uses to function. If you eat more calories than your body needs, it stores them for later use, leading to weight gain. However, if you eat fewer calories than you need, your body will tap into that stored energy, and you will lose weight.

Keep in mind various factors affect your calorie needs, including age, sex, and weight.

How is calorie deficit calculated?

In order to calculate calorie deficit, you need to know your daily calorie requirement, also known as your Total Daily Energy Expenditure (TDEE). That’s the number of calories you should eat in order to maintain your current weight. From there, you subtract your calorie deficit goal from that number.

Let’s say your daily calorie need is 2,000 calories. If you want to lose one pound a week, that equates to about a daily 500-calorie deficit, so you should aim to eat about 1,500 calories a day.

What is a safe calorie deficit?

A calorie deficit of about 500 calories per day below your estimated needs is typically recommended for healthy weight loss. For people with higher baseline needs, a deficit of about 1,000 calories per day may also be safe. This range means losing about 1 to 2 pounds a week.

Symptoms of an unhealthy calorie deficit

Your body needs a minimum number of calories and necessary nutrients to function properly. Being in too much of a calorie deficit could cause symptoms, including:

Fatigue
Continuous hunger
Feeling cold
Mood changes
Hair, skin, and nail problems

Doctors do not recommend losing more than 2 pounds a week or eating less than 1,500 and 1,200 calories a day for males and females, respectively.

Recommendations for healthy calorie deficit

Healthy and sustainable weight loss is more than just cutting calories—it prioritizes the following:

Nutrition
Focus on foods that are nutrient-rich, including fruits, vegetables, and whole grains. Protein also helps you feel fuller longer and maintain muscle mass while you’re losing weight, so aim for at least 100 grams a day.
Exercise
The more active you are, the more calories you’ll burn—including intentional exercise and daily movements throughout the day. Building muscle mass also helps your body burn more calories while at rest.
Hydration
Drinking water helps your body burn fat, reduces hunger, and flushes out toxins. Avoid sugary drinks and opt for water as much as possible.
Sleep
Getting enough sleep can help you reduce your caloric intake and manage your eating habits. If you’re not sleeping enough, the hunger hormones ghrelin and leptin can become imbalanced and cause overeating.
Medication
If appropriate, treatments can help curb cravings and reduce food noise, which can also contribute to a calorie deficit.