Calorie Deficit Calculator

Use our calorie deficit calculator to estimate the number of calories you need to consume each day to lose weight.

This tool will help guide you towards a healthy diet and a balanced calorie intake.

Whether you’re trying to lose weight or maintain your results, an accurate understanding of your
daily caloric needs is essential. Simply input your details below to get started.

Calorie Deficit Calculator
Choose Imperial if you use inches & lbs (mostly U.S.A.), or Metric if you use kilos & cm.
When selecting your activity level please choose Sedentary unless you have a job that involves manual labour.
We recommend most people choose a moderate deficit, a painful deficit requires perfect tracking.

Input Your Details

We’ll email you your macros along with some useful advice on getting started with your journey.

what to do with your results



Set realistic and achievable fitness goals whether it’s weight loss, muscle gain, maintenance or to simply improve your overall health.



Create meals to match your calorie count, focusing on balanced macronutrients. Utilize our tools such as our macro calculator and free cookbook.



Nutrition is only part of the equation. Complement your calorie intake with the right fitness routine. Browse our free workout plans for inspiration!

What Are Calories?

Calories, in a nutritional context, represent a unit of measurement for the energy your body derives from the foods and beverages you consume. When you eat or drink, your body breaks down the macronutrients – carbohydrates, proteins, and fats – in these items to release energy for various bodily functions, such as breathing, digesting food, and physical activity.

Here’s a breakdown of the calorie content of each macronutrient:

  1. Carbohydrates: 1 gram of carbohydrates provides approximately 4 calories of energy.
  2. Proteins: 1 gram of protein also provides approximately 4 calories.
  3. Fats: Fats are more energy-dense, with 1 gram of fat yielding around 9 calories.

Calculating your calorie deficit for weight loss

When it comes to better managing your diet and fitness goals, a calorie calculator can be a tremendously helpful tool. In this section, we’ll explore why a calorie calculator is so practical and how it can assist you on your journey to improved health and well-being.

Our calorie deficit calculator is particularly beneficial when it comes to losing weight. By determining your daily caloric needs and setting a target calorie intake, these calculators provide a clear roadmap for shedding unwanted pounds.

They enable you to create a calorie deficit, where you consume fewer calories than you burn through daily activities and metabolism. This deficit is the foundation of weight loss, making it easier to track and manage your progress effectively.

Want more information on calories and weight loss? Read more on the blog

What are the benefits of using a calorie deficit calculator?

A calorie calculator isn’t just a tool, it’s your trusty sidekick on your journey to better health and nutrition. Here’s why our calorie calculator stands out as a game-changer:

  1. Precision That Fits You: Our calculator provides tailored estimates of your daily calorie needs, considering your unique characteristics like age, gender, weight, activity level, and goals. It’s like having a personalized roadmap to navigate your dietary choices, whether your aim is to shed pounds, maintain your current weight, or bulk up.

  2. Goals You Can Conquer: Setting goals that are challenging yet achievable is the secret sauce to success in your health and fitness journey. Our calorie calculator empowers you to define clear targets for your daily calorie intake, keeping you on track and motivated as you progress.

  3. Mastering Portion Control: Understanding the calorie content of different foods gives you the upper hand in portion control. With this knowledge, you can bid farewell to overeating and embrace a healthier approach to enjoying your meals.

  4. Nutrition in Balance: Our calorie calculator goes beyond calories; it provides insights into your daily intake of carbohydrates, proteins, and fats. This ensures that you’re not only meeting your calorie goals but also nourishing your body with the right nutrients for overall well-being.

  5. Tailored to You: Your nutrition needs are as unique as you are, and our calorie calculator gets it. It’s customizable to accommodate your dietary preferences, restrictions, fitness aspirations, and health considerations.

  6. Learn as You Go: Using our calculator is more than just number-crunching; it’s an educational journey. You’ll become savvier about the calorie content of foods and beverages, enabling smarter choices for the long haul.

  7. Stay Accountable: Our calculator keeps you honest with yourself by tracking your daily calorie intake. Accountability can be a powerful motivator, driving you to stick to your nutritional goals.

try our nutrition coaching, for free!

Why Join Macros Inc?

Welcome to the beginning of your transformative journey. At Macros Inc, we’re not just offering you another run-of-the-mill weight loss plan; we’re your dedicated partner on this path to wellness.

We believe in simplifying the complex world of fitness and nutrition, whether it’s mastering calorie management, receiving personalized workout guidance, or accessing expert nutrition advice.

With us by your side, you can reclaim your life and focus on living it to the fullest, while we provide unwavering support every step of the way.

Now is the time to invest in a happier, healthier, and more confident version of yourself. Don’t merely dream of success; make it a reality with Macros Inc. Your journey to a better you starts here.

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