Calorie Deficit Formula
The Calorie Deficit Formula is your key to sustainable fat loss, helping you determine the precise daily calorie intake needed to encourage your body to burn stored fat for energy.
Formula
Copy the exact expression or work through it step by step below.
Target Calories = TDEE - Calorie Deficit Variables
TC
Target Calories
The target calories value plugged into the calorie deficit calculation.
TDEE
TDEE
The tdee value plugged into the calorie deficit calculation.
CD
Calorie Deficit
The calorie deficit value plugged into the calorie deficit calculation.
Step By Step
- 1
Set the baseline case with the real calculator inputs.
Current Weight Kg = 85, Target Weight Kg = 75, Weeks = 20, Activity Level = Moderate
- 2
Translate rates, periods, and cash values onto the same footing before combining them.
Keep the calorie deficit assumptions consistent instead of mixing monthly and annual views.
- 3
Apply the formula and read the first calculator outputs, not just the headline assumption.
The calculator lands with weight change kg at 10 and total calorie delta at 77,000.
- 4
Run one changed scenario so the formula is stress-tested before it is trusted.
The calorie deficit calculator page is the fastest way to compare that second case.
Worked Example
Calorie Deficit sample case
Current Weight Kg
85
Target Weight Kg
75
Weeks
20
Activity Level
Moderate
Target Calories = TDEE - Calorie Deficit using current weight kg 85, target weight kg 75, weeks 20, activity level Moderate.
The calculator lands with weight change kg at 10 and total calorie delta at 77,000.
Common Variations
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Sources & References
- Dietary Guidelines for Americans, 2020-2025 — U.S. Department of Agriculture and U.S. Department of Health and Human Services
- Weight loss: How to choose a diet that's right for you — Mayo Clinic
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What Is TDEE? Total Daily Energy Expenditure Explained
TDEE is the total calories your body burns in 24 hours — BMR + activity + digestion. Learn its 4 components, how to calculate it, and why it's the foundation of every diet.