Calorie Deficit – How to Calculate It If You Want to Lose Weight

We often hear that to lose weight, you simply need to be in a calorie deficit—period! While that’s essentially how fat loss works, successfully achieving it depends on several factors. To be in a calorie deficit, you must burn more calories each day than you consume. However, to see actual results, more is required—such as the correct daily distribution of macronutrients. You need to consume fewer calories than your body requires for energy, but within healthy limits. That’s why it’s smart to complement this with physical activity—this way, achieving a negative energy balance becomes easier, prompting your body to use stored fat more effectively.

Why Is a Calorie Deficit Essential for Weight Loss?

A calorie deficit occurs when the number of calories burned exceeds the amount consumed through food, creating an energy shortfall. Without this deficit, weight loss cannot happen.⁽¹⁾ At this point, the body begins to utilize stored fat to fuel its functions, helping to get rid of stubborn fat around the belly or thighs.

It’s especially important to ensure that reduced caloric intake doesn’t also reduce your intake of essential vitamins and minerals. Aim for a diverse, nutrient-rich daily menu, as this also supports weight loss. If you’re in a calorie deficit but still getting everything your body needs, your reserves won’t be depleted, and you won’t lose a significant amount of lean body mass either.⁽²⁾ This is crucial because when energy is scarce, the body may also break down protein, including muscle tissue, for fuel. Therefore, it’s not enough to just be in a calorie deficit — the composition and quality of your food intake is just as vital.

How to Calculate Your Daily Calorie Intake for Weight Loss

Let’s go through it step by step: First, calculate your daily energy requirement, and then adjust it to suit healthy weight loss goals.

There are apps that can help, but here’s how to calculate it manually:

First, determine your Basal Metabolic Rate (BMR) using the formula below. Then ensure your calorie intake remains above this baseline, even when creating a deficit. This helps avoid the yo-yo effect and binge eating, leading to sustainable success.

What data do you need?

• Sex
• Age
• Height
• Current weight
• Daily activity level

For men:

66.46 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age in years)

For women:

655.1 + (9.6 × weight in kg) + (1.8 × height in cm) – (4.7 × age in years)⁽³⁾

This formula gives your BMR, which you then multiply by your activity factor. For more on this, refer to our previous article: How to Calculate Your Daily Calorie Needs.

The resulting number reflects the calorie intake required to maintain your current weight. To create a deficit, subtract approximately 500–700 kcal from this number.

For example, if your calculated daily need is 2130 kcal based on your activity level, but you usually consume around 2500 kcal, begin by gradually reducing your intake. Start with a 200 kcal reduction, then increase it to 300 kcal, and continue until you reach your target deficit.

In short, subtract 700 or even 900 kcal from your calculated energy requirement—but make sure your intake never drops below your BMR.

What Else Should You Consider Besides Calorie Intake?

It’s very important to personalize any diet based on your individual characteristics, including any food sensitivities. Beyond calories, the distribution of macronutrients (fat, protein, carbohydrates) also plays a key role.

A healthy adult’s daily protein requirement is 0.8–1 g per kilogram of body weight.⁽⁴⁾ However, protein has a special dynamic effect, which is especially beneficial during weight loss.⁽⁵⁾ That’s why higher protein intake is often recommended when dieting,⁽⁶⁾ but be careful not to exceed 2 g per kg of body weight. Choose high-quality proteins primarily from animal sources (lean meats, fish, low-fat dairy), though there are excellent plant-based options too—like legumes (peas, beans, lentils), soy, and grains.

Carbohydrates usually make up 50–60% of our daily energy intake. Even in a calorie deficit, they shouldn’t be eliminated (nor is it possible). Focus instead on reducing simple sugars. Avoid foods with added sugar and sugary drinks, and cut back on white flour-based baked goods. Increasing fiber intake also supports weight loss; adults should consume at least 25 g of dietary fiber daily.⁽⁷⁾

When it comes to fats, prioritize plant-based oils. Be mindful of quantity too: 1 g of fat provides 9.2 kcal, so reducing fat can effectively lower total calorie intake.

3 Tips for More Effective Fat Burning

Speed up your metabolism through a fiber-rich diet and regular exercise. Here are a few additional tips:

1. Exercise Regularly!

HIIT (High-Intensity Interval Training) is an excellent choice for weight loss. It involves high-intensity movements and alternating levels of exertion, which helps burn many calories.

Exercise makes it much easier to achieve a calorie deficit—just 20–30 minutes of physical activity can burn a significant number of calories.

Walking is also a great option for maintaining your heart rate in the fat-burning zone—especially for those with more weight to lose. It’s a smart way to begin a workout routine.

2. Stay Hydrated!

Drink plenty of water and green tea, and avoid all sugary drinks.

3. Prioritize Recovery

Rest and sleep also play a key role in supporting weight loss.

(The article is translated by automatic tools.)