Calorie Deficit Calculator Pro

Calorie Deficit Calculation Results

Test Case

  • Inputs:
    • Weight: 70 kg
    • Height: 165 cm
    • Age: 30 years
    • Gender: Male
    • Activity Level: Moderate
    • Weight Loss Rate: 0.5 kg/week
  • Expected Outputs:
    • BMR (Male): 88.362 + (13.397 * 70) + (4.799 * 165) – (5.677 * 30) ≈ 1647 kcal
    • TDEE (Moderate Activity): 1647 * 1.55 ≈ 2553 kcal
    • Calorie Deficit: (0.5 * 7700) / 7 ≈ 550 kcal/day
    • Daily Calorie Intake: 2553 – 550 = 2003 kcal
    • Weekly Weight Loss: 0.5 kg (as selected)
    • Macronutrient Adjustments (for 2003 kcal):
      • Carbs: (2003 * 0.45) / 4 ≈ 225 g (901 kcal)
      • Protein: (2003 * 0.30) / 4 ≈ 150 g (601 kcal)
      • Fat: (2003 * 0.25) / 9 ≈ 56 g (501 kcal)
    • Exercise Recommendations:
      • “Maintain 40-60 minutes of mixed cardio and strength training 5 times per week.”
      • “Try high-intensity interval training (HIIT) 1-2 times per week for faster results.”
    • Nutrition Tips:
      • “Prioritize high-fiber foods (vegetables, whole grains) to stay full on fewer calories.”
      • “Include lean protein (chicken, fish, tofu) in every meal to preserve muscle mass.”
      • “Stay hydrated and limit sugary drinks to avoid empty calories.”
    • Health Note: A calorie deficit is effective for weight loss but should be sustainable. Avoid extreme deficits for long periods, and consult a healthcare professional if you experience fatigue, dizziness, or other symptoms.
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