Find the calorie deficit you need to lose fat at your pace.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
This Calorie Deficit Calculator estimates the daily calorie intake needed to achieve your target fat loss. By inputting your biological sex, age, current weight, height, and activity level, the tool first calculates your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Understanding these baseline figures is crucial for making informed decisions about your nutrition and energy balance.
The calculator then adjusts your TDEE based on your chosen weekly fat-loss rate, providing a target daily calorie intake. A deficit means consuming fewer calories than your body burns, prompting it to use stored fat for energy. The resulting number represents the approximate daily calories you should aim for to lose weight at your desired pace.
This calculation provides a starting point for your fat loss journey. Consistent tracking and adjustments based on your progress are key. For personalized guidance on nutrition and training plans that align with your calorie deficit goals, consider booking a free guided tour of RPM Gym to speak with our fitness experts.
A calorie deficit occurs when you consistently consume fewer calories than your body expends. This forces your body to use stored energy, primarily fat, leading to weight loss over time.
A healthy and sustainable rate of weight loss is generally considered to be 0.5 to 1 kg (1 to 2 pounds) per week. Faster rates can be harder to maintain and may lead to muscle loss.
While a calorie deficit is essential for weight loss, the quality of your food matters for overall health and satiety. Prioritize nutrient-dense foods to support energy levels and muscle retention.
Use this number as a guide for your daily food intake. Track your calories and monitor your weight loss progress. If you're not seeing results, adjust your intake slightly or consult a fitness professional.
Yes. Bring your result to a free tour or coaching conversation, and the RPM team can help connect it to a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.