Overview
Weight loss comes down to consuming fewer calories than you burn. Calculating the right deficit loses fat without burning muscle.
The Formula
Deficit = TDEE โ Calories eaten | 3,500 calories โ 0.45kg fat | 500 deficit/day โ 0.5kg/week
Standard formula used by professionals worldwide
Worked Example
Step-by-step
TDEE 2,500 โ 500 deficit = eat 2,000/day โ lose about 0.5kg per week
Key Concepts
- Accuracy: Results are as accurate as the inputs you provide
- Units: Always use consistent units throughout your calculation
- Verification: Double-check important calculations before making decisions
- Professional advice: For major financial, health, or structural decisions, consult a qualified professional
Privacy and Security
- All calculations run entirely in your browser
- No data is sent to any server
- No sign-up or personal information required
- Your data stays private โ always
Frequently Asked Questions
How large a deficit?
500-750 calories per day. Larger deficits increase muscle loss.
Why weight loss stalls?
Metabolic adaptation โ your TDEE decreases as you lose weight. Recalculate every 4-6 weeks.
Does exercise increase TDEE?
Yes โ select the correct activity level and exercise is already included.