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Calorie De*cit Calculation Results

This page shows the results of the calorie deficit calculations based on your current body
parameters and goal weight. The table below shows the length of time it would take to reach your
goal weight at each of the listed calorie intake levels. Only the first 5 results are shown. Click the
left and right arrows to paginate through the other entries.

Your Body Parameters

Sex: Female Age: 18 years

Height: 66 in PAL: 1.8
TDEE: 2,595 kcal RMR: 1,442 kcal
Weight: 142 lb Goal: 135 lb

Daily Intake / Time to Goal

Sep 17, 2023

Intake (kcal) Required Time Goal Weight Date Click for Details

1,200 8 days Sep 25, 2023 !

1,150 7 days Sep 24, 2023 !

1,100 6 days Sep 23, 2023 !

1,050 6 days Sep 23, 2023 !

1,000 5 days Sep 22, 2023 !

Items per page: 5 26 – 30 of 30

Click the ! icon for more details.

Recalculate

Daily food energy intake levels and times are shown in descending units of 50 Calories (kcal) per
day. For each unit decrease, you can see how much sooner it would take to reach your goal weight.

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Choose a dietary energy intake level that works for you and try to stick to it for the calculated
period of time. Click on a row with a ! icon and a chart projecting your expected weight, body fat
and lean body mass loss over time will be shown along with additional details.

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This chart below is a smoothed graph version of data shown in the previous table of daily food
energy intake levels and estimated goal weight dates.

Energy Intake (kcal) vs Predicted Date

For a Goal Weight of 135 lb

2400
2300

2200
2100
2000
1900
1800
1700
1600
1500

1400
1300
1200
1100
1000
Oct 22/23 Nov 22/23 Dec 22/23 Jan 22/24 Feb 22/24 Mar 22/24 Apr 22/24 May 22/24 Jun 22/24

Your TDEE (Total Daily Energy Expenditure) is currently 2,595 kcal which is the estimated total
amount of energy your body burns daily at your current physical activity level of 1.8. It is also the
amount needed to maintain your current body weight at your current physical activity level. Eat less
than that amount and you will lose weight as shown in the table.

Your RMR (Resting Metabolic Rate) is 1,442 kcal and is the estimated amount of energy your body
burns while at rest. Your RMR is factored into your TDEE.

Increasing your physical activity level and/or consuming less food energy will shorten the time to
reach your goal. Reduced physical activity and/or increased food energy intake will have the
opposite effect.

Water Weight Loss

At the start of a calorie deficit diet, weight loss may be quite noticeable over the following few days
but will soon taper off. This dramatic weight loss is due to the loss of water weight. Water is
released from glycogen molecules stored in your body. Low levels of glucose in the blood from
dieting can trigger the release of needed glucose contained in glycogen molecules. Each gram of
glycogen is bound to 3 or 4 grams of water. As the glycogen stores deplete during the first few
days of dieting, that water is released and excreted - mostly in the urine. Going off a diet will
promptly restore the lost glycogen and its associated water weight.

Eating Too Few Calories

Women should not eat less than 1,200 calories a day, and men not less than 1,500 calories a day.
Nutrition therapists will tell you that food group targets and nutrient recommendations will not be
met below those levels. Consult a doctor for guidance and support if you are considering a diet of
less than 1,000 calories per day. By eating too few calories, you are at increased risk of the
following:

Slower Metabolism

Eating too few calories may make weight loss slower and more difficult by slowing your
metabolism. Your body may sense that food is in short supply and will slow down your metabolic
rate to try and protect it from starvation. It can occur even if you are overweight and deliberately
trying to lose weight. The slower the metabolic rate, the slower the calorie burn. Different people
respond differently to low-caloric restricted diets. For some, their metabolic rate is slightly reduced,
while for others, it is far greater. This variability accounts for the variability in weight loss rates
between people. A lowered metabolism may continue long, even after going off the diet. It can also
cause muscle loss, further decreasing metabolism.

Fatigue

Consuming too few calories can make meeting your daily nutrition needs more challenging. The
diet's lack of essential nutrients ( protein, vitamins, and minerals) can lead to fatigue and health
problems.

Hair Loss

Riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss. If your
body doesn't receive enough of these nutrients, it can lead to hair loss. Also, sudden changes in
weight due to dieting can cause temporary hair loss called telogen effluvium.

Reduced Fertility

Women severely restricting their calorie intake can experience disruptions in their menstrual cycles,
making it more difficult to conceive. In men, it can reduce sperm count and motility and lower
testosterone levels, reducing fertility.

Weakened Bones

Your body may reduce the production of certain hormones, including estrogen and testosterone,
essential to bone health. Also, calorie-reduced diets are usually lower in calcium and other bone-
healthy nutrients, which can decrease bone mass.

Lowered Immunity

A balanced and healthy diet is essential for a functioning immune system. When you don't
consume enough calories, your body may not get the nutrients it needs to support immune
function, leading to decreased infection resistance and longer recovery times from illnesses.

Insomnia

A lack of some nutrients, such as magnesium, due to consuming too few calories can also
contribute to sleep problems. Magnesium is essential in many bodily functions, including regulating
sleep. It helps regulate melatonin production, a hormone that promotes healthy sleep-wake cycles.
Magnesium also helps regulate the neurotransmitters responsible for calming the brain and
reducing anxiety, leading to better quality sleep.

Constipation

You may not get enough fiber when you consume little food, which is crucial for maintaining regular
bowel movements. Also, when you eat less than the amount your body needs to function correctly,
the body conserves energy by slowing the digestive process and reducing bowel movements, which
can cause constipation.

Feeling Cold all the Time

A slowed metabolism can decrease your core body temperature, making you feel cold. Your body
may also divert blood from your extremities and towards your vital organs, making you feel cold,
particularly in your hands and feet.

An Ideal Body Weight

Your body fat percentage may be a better indicator of health than body weight alone. An ideal
weight would be one that puts you in a healthy body fat percentage category. You can use the Body
Fat Calculator found on this site to calculate what percentage of your body is fat and find a target
weight that would correspond to a healthy percentage of body fat for you.

Your Body Shape is Important Too

Numerous studies have found that having an apple shaped body or carrying excess belly fat is
riskier than having a pear shaped body or heavy bottom. Even normal-weight people with excess
belly fat have an increased risk of health problems. You can use the Body Shape Index calculator
found on this site to assess your mortality risk related to your body shape.

Related Calculators:

Calorie Calculator for Weight Management

Body Fat Calculator

Calculate Your ABSI (A Body Shape Index)

TDEE Calculator for All Ages

Macro Calculator

References:

1. Hall KD, Sacks G, Chandramohan D, et al. Quantification of the effect of energy imbalance on bodyweight.
Lancet. 2011;378(9793):826-837. doi:10.1016/S0140-6736(11)60812-X

2. Jackson, A., Stanforth, P., Gagnon, J. et al. The effect of sex, age and race on estimating percentage body
fat from body mass index: The Heritage Family Study. Int J Obes 26, 789–796 (2002).
https://doi.org/10.1038/sj.ijo.0802006

3. M D Mifflin, S T St Jeor, L A Hill, B J Scott, S A Daugherty, Y O Koh, A new predictive equation for resting
energy expenditure in healthy individuals, The American Journal of Clinical Nutrition, Volume 51, Issue 2,
February 1990, Pages 241–247. https://doi.org/10.1093/ajcn/51.2.241

4. Manore MM. Exercise and the Institute of Medicine recommendations for nutrition. Curr Sports Med Rep.
2005;4(4):193-198. doi:10.1097/01.csmr.0000306206.72186.00

5. Hall KD. Body fat and fat-free mass inter-relationships: Forbes's theory revisited. Br J Nutr.
2007;97(6):1059-1063. doi:10.1017/S0007114507691946

h. Thomas, D. M., Martin, C. K., Lettieri, S., Bredlau, C., Kaiser, K., Church, T., Bouchard, C., & Heymsfield, S. B.
(2013). Can a weight loss of one pound a week be achieved with a 3500-kcal deficit? Commentary on a
commonly accepted rule. International journal of obesity (2005), 37(12), 1611–1613.
https://doi.org/10.1038/ijo.2013.51

7. Hall KD, Chow CC. Why is the 3500 kcal per pound weight loss rule wrong?. Int J Obes (Lond).
2013;37(12):1614. doi:10.1038/ijo.2013.112

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