Daily Calorie Deficit Calculator
Find out if you are in a calorie deficit, surplus, or maintenance today. Enter your body stats, activity level, food intake, and exercise calories to estimate your results.
Calculate Your Daily Calorie Deficit
What Is a Calorie Deficit?
A calorie deficit happens when you burn more calories than you consume. This is the basic energy balance needed for weight loss. Your body uses calories for breathing, digestion, movement, exercise, and daily activity. When your calorie intake is lower than your calorie burn, your body must make up the difference from stored energy.
How This Daily Calorie Deficit Calculator Works
This calculator estimates your basal metabolic rate, also known as BMR, and then adjusts it based on your activity level to estimate your total daily energy expenditure, also known as TDEE. It then compares your estimated calories burned against the calories you ate today.
What Is BMR?
BMR stands for basal metabolic rate. It is an estimate of how many calories your body burns at rest. Even if you did nothing all day, your body would still burn calories to support basic functions such as breathing, circulation, cell repair, and temperature regulation.
What Is TDEE?
TDEE stands for total daily energy expenditure. It estimates your total calorie burn after factoring in your activity level. Your TDEE is often used as an estimate of your maintenance calories.
Is a 500 Calorie Deficit Good?
A daily deficit of about 500 calories is often used as a simple weight loss target because it may lead to roughly one pound of weight loss per week. However, individual results can vary based on metabolism, water weight, exercise, food accuracy, sleep, hormones, and overall consistency.