Calorie Deficit Calculator

A safe calorie deficit is typically 300-1000 calories per day, leading to 0.5-1 kg (1-2 lbs) of weight loss per week. Deficits larger than 1000 calories can be too aggressive and may lead to muscle loss, nutritional deficiencies, and metabolic slowdown. It's important to maintain at least 1200 calories per day for women and 1500 for men.

No, faster isn't always better. Rapid weight loss (more than 1 kg per week) often results in muscle loss, nutritional deficiencies, gallstones, and metabolic adaptation. Slower, steady weight loss is more sustainable and helps preserve lean muscle mass. The goal is to lose fat, not just weight on the scale.

Exercise isn't required to create a calorie deficit, but it's highly recommended. You can lose weight through diet alone, but combining diet with exercise offers many benefits: preserves muscle mass, improves cardiovascular health, boosts metabolism, and allows for more flexible eating. A combination of moderate dietary restriction and regular exercise is the most effective approach.

Weight loss plateaus are normal and occur due to metabolic adaptation. As you lose weight, your BMR decreases, and your body becomes more efficient. To overcome plateaus: reassess your calorie needs, vary your exercise routine, ensure adequate protein intake, manage stress and sleep, and consider taking diet breaks. Sometimes patience is key as your body adjusts.

Calorie deficit calculations provide a good starting point, but individual results may vary by 10-20%. Factors like genetics, hormones, medication, sleep quality, stress levels, and metabolic efficiency all influence actual results. Use the calculator as a guide, then adjust based on your real-world progress over 2-4 weeks.