📉 Calorie Deficit Calculator

Calorie Deficit = TDEE − Daily Intake 1 lb of fat ≈ 3,500 calories 1 kg of fat ≈ 7,700 calories Weekly loss = (Daily Deficit × 7) / 3,500 (lbs) (Daily Deficit × 7) / 7,700 (kg) Example: 500 cal/day deficit Weekly loss = (500 × 7) / 3,500 = 1 lb/week Monthly loss ≈ 4 lbs In 3 months ≈ 12 lbs

Mild deficit: 250 cal/day → ~0.5 lb/week Moderate deficit: 500 cal/day → ~1 lb/week ✅ RECOMMENDED Aggressive deficit: 1000 cal/day → ~2 lb/week (max) MINIMUM calorie floors (never go below): Women: 1,200 kcal/day Men: 1,500 kcal/day Deficits over 1,000 cal/day risk: Muscle loss (body catabolises muscle) Nutrient deficiencies Metabolic adaptation (TDEE drops) Fatigue, hair loss, hormonal disruption

As you lose weight, your TDEE decreases because: 1. Less body mass to carry = less energy needed 2. Metabolic adaptation: body gets more efficient 3. NEAT (non-exercise activity) decreases The Mifflin formula for a 200 lb (91 kg), 5ft10 male: TDEE = ~2,600 at 200 lbs TDEE = ~2,400 at 175 lbs (after losing 25 lbs) This means the same 500 cal/day deficit produces less loss over time. Recalculate TDEE every 10 lbs / 5 kg lost.

Plateau occurs when TDEE adapts to match your intake. Signs: No scale movement for 2+ weeks despite deficit. Strategies: 1. Recalculate TDEE (it has likely decreased) 2. Increase protein (preserves muscle, raises TEF) 3. Add 1-2 resistance training sessions 4. Try a refeed day (eat at maintenance for 1-2 days) 5. Reduce calories by additional 100-200 cal 6. Break eating patterns (try intermittent fasting) 7. Audit portion sizes (hidden calories from tracking)