Calorie Calculator. Use the calorie calculator to estimate the number of daily calories your body needs to maintain your current weight. If you're pregnant or breast-feeding, are a competitive athlete, or have a metabolic disease, such as diabetes, the calorie calculator may overestimate or underestimate your actual calorie needs.. Related: 3 Powerful Calorie Deficit Tweaks To Lose More Weight Calories In. Most people choose to eat less to increase their calorie deficit. However, this is a slippery slope! When you consistently under-eat, your metabolism slows down.And that makes it harder to lose weight.. Instead, it's better to create a calorie deficit while eating enough to feed your metabolism for sustainable weight.

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How to calculate calorie deficit. First, you need to know your daily calorie. if your daily calorie need is 1,800 calories and you want a 500-calorie deficit, your new daily calorie target is.. When in a calorie deficit, your body breaks down body fat and muscle to get the additional energy it needs, resulting in weight loss. For instance, if yesterday you burned 2,000 calories but only took in 1,500 calories for the day, that's 500 fewer calories than your body required, putting it in a 500-calorie deficit.