Health & Fitness Calculators
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Calorie Deficit Calculator
Calculate optimal calorie deficit for safe and sustainable weight loss
Personal Information
Different BMR formulas and minimum calorie requirements for each gender
Age affects BMR calculation and metabolic rate
Height in centimeters for BMR calculation
Profile: 👨 30yr, 170cm
BMI (current): 27.7 | BMI (target): 24.2
Weight Goals
Your starting weight for the deficit calculation
Your goal weight (must be less than current weight)
Goal: 80kg → 70kg (lose 10kg)
Safe weight loss: 0.5kg/week | Timeline: 20 weeks
Activity Level & Timeline
Current selection: Moderate exercise 3-5 days/week
Using recommended timeline: 20 weeks (4.6 months)
Plan: Moderate exercise 3-5 days/week | 20 weeks
Expected loss: 0.5 kg/week
Daily Calorie Plan
Target Daily Calories
2,112
calories/day for weight loss
Daily Deficit
-550
TDEE
2,662
Weight Loss Timeline
Total Weight to Lose
10 kg
in 20 weeks (4.6 months)
Weekly Loss
0.5 kg
Weekly Deficit
3,850
Daily Macronutrients
Protein (High)160g | 640 cal
Carbohydrates224g | 896 cal
Fats (Essential)64g | 576 cal
High protein for muscle preservation during weight loss
Exercise Plan
🏃 Cardio/Week150 minutes
💪 Strength Training3 days/week
🔥 Exercise Calories165/day
30% deficit from exercise, 70% from diet (sustainable approach)
Macronutrient Distribution
P: 160g | C: 224g | F: 64g
Quick Summary
Weight Loss:10 kg
Timeline:20 weeks
Daily Calories:2,112
Daily Deficit:-550
Weekly Loss:0.5 kg
Week-by-Week Progress & Tips
How Calorie Deficit Calculation Works
Weight Loss Science
1 kg of body fat = 7,700 calories. To lose 10kg, you need a total deficit of 77,000 calories over 20 weeks.
Daily deficit needed: 550 calories | Weekly deficit: 3,850 calories
TDEE & Deficit Calculation
Your TDEE (Total Daily Energy Expenditure): 2,662 calories. Target calories: 2,112 = TDEE - 550 deficit.
Safe minimum: 1500 calories/day | Your target: 2,112 calories/day
High Protein Approach
Protein: 160g (2g per kg body weight) to preserve muscle mass during weight loss. Remaining calories split between carbs and essential fats.
Macros: 160g protein, 224g carbs, 64g fats = 2,112 calories
Exercise Component
Recommended approach: 70% deficit from diet, 30% from exercise (165 cal/day from activity).
Exercise plan: 150 min cardio/week + 3 strength sessions
Safe Weight Loss Guidelines
Safety Guidelines:
- • Rate: 0.5-1 kg per week maximum
- • Minimum Calories: 1500 calories/day
- • Protein: 2g per kg body weight
- • Hydration: 3-4 liters water daily
Success Strategies:
- • Tracking: Log food intake daily
- • Exercise: Combine cardio + strength
- • Sleep: 7-8 hours for recovery
- • Patience: Focus on sustainable habits
Your Weight Loss Plan Summary:
Goal: Lose 10 kg in 20 weeks
Daily Calories: 2,112 (deficit: -550)
Weekly Loss: 0.5 kg/week
Exercise: 150 min cardio + 3 strength days
Protein: 160g/day (muscle preservation)
Safety: Plan is within safe guidelines
Health & Fitness Tools
BMI Calculator
Body Fat Calculator
Calorie Calculator
Calorie Deficit Calculator
Ideal Weight Calculator
Macro Calculator
Protein Calculator
Water Intake Calculator
Ovulation Calculator
Pregnancy Due Date Calculator
Categories
Body Composition3
Nutrition4
Women's Health2
Hydration1
Take Control of Your Health
Monitor your fitness journey and make informed health decisions
Quick Health Tips
•Aim for 8-10 glasses of water daily
•Include protein in every meal
•Track your BMI regularly
•Exercise 150 minutes per week