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Tool: Calorie Deficit Calculator — 免費線上計算機 | HomeCalcPro | 列印時間:
Calorie Deficit Calculator — 免費線上計算機 | HomeCalcPro
Calorie Deficit Calculator精準試算，提供行業標準公式與即時測算結果。
Parameters & Body Metrics
Health & Fitness Targets
Evidence-BasedEnter your parameters above to compute your target metrics.
Calorie Deficit & Weight Loss Timeline Formula
Transparent mathematical methodology explained in plain English.
Target Calories = Maintenance TDEE - Deficit (500 kcal = ~1 lb/wk | 1,000 kcal = ~2 lb/wk)Based on the metabolic rule where a cumulative 3,500 kcal deficit equates to approximately 1 pound (0.45 kg) of adipose fat loss.
Variables Explained:
- Current Weight (kg / lbs): Starting body weight.
- Goal Weight (kg / lbs): Target body weight.
- Daily Deficit (kcal): Calorie reduction below maintenance (typically 300 to 750 kcal/day).
Lose 20 lbs (From 195 lbs to 175 lbs) with 500 kcal/day Deficit (TDEE: 2,500 kcal)
Calculating daily calorie target and weeks to target goal.
- Daily Calorie Target: 2,500 - 500 = 2,000 kcal/day.
- Weekly Deficit: 500 × 7 = 3,500 kcal = 1.0 lb fat loss per week.
- Total Weight to Lose: 20 lbs.
- Estimated Timeline: 20 lbs / 1.0 lb/wk = 20 Weeks (~4.6 Months).
常見問題解答 (FAQ): Calorie Deficit Calculator
Click any question below to expand quick answers, formulas, and expert tips.
What is a safe and sustainable rate of weight loss?
Losing 0.5% to 1.0% of total body weight per week (typically 1 to 2 pounds per week) is clinically recommended to maximize fat loss while preserving lean muscle mass.
What is metabolic adaptation during prolonged dieting?
As you lose weight, your body burns fewer calories because of reduced body mass and subconscious drops in Non-Exercise Activity Thermogenesis (NEAT), requiring periodic maintenance refeeds.