Calculate your daily calorie needs for weight loss. Determine your maintenance calories and create a calorie deficit for effective weight management.
A calorie deficit occurs when you consume fewer calories than your body expends. This is the fundamental principle behind weight loss. Creating an appropriate calorie deficit helps you lose weight at a healthy, sustainable rate.
For a 30-year-old woman, 165 cm tall, weighing 70 kg, moderately active:
BMR: 1,447 calories (Mifflin-St Jeor Formula)
Maintenance: 2,243 calories (BMR × 1.55 activity factor)
20% deficit: 1,794 calories daily
Expected weight loss: 0.4 kg (0.9 lbs) per week
Several factors affect your calorie needs and deficit:
• Aim for a deficit of 500-1000 calories per day for 0.5-1 kg (1-2 lbs) weight loss per week
• Combine diet and exercise for the most sustainable approach
• Focus on nutrient-dense foods to meet vitamin and mineral needs
• Include strength training to preserve muscle mass while losing weight
• Adjust your deficit as you lose weight and your metabolism changes
Understanding these factors can help you create an effective and sustainable weight loss plan that promotes fat loss while preserving muscle mass.
Mifflin-St Jeor Equation:
Total Daily Energy Expenditure (TDEE):
Calorie Deficit:
• Sedentary: 1.2 (little or no exercise)
• Lightly active: 1.375 (light exercise 1-3 days/week)
• Moderately active: 1.55 (moderate exercise 3-5 days/week)
• Very active: 1.725 (hard exercise 6-7 days/week)
• Extra active: 1.9 (very hard exercise, physical job)
• 500 calorie daily deficit = ~0.5 kg (1 lb) weight loss per week
• 1000 calorie daily deficit = ~1 kg (2 lbs) weight loss per week
• Maximum recommended deficit: 1000 calories/day or 20-25% of TDEE