Calorie Deficit Calculator


Reviewed By Bariatric Dietician Heather Fry BSC (Hons)

To lose weight you should be in a calorie deficit. This means eating less calories than what you use. This forces your body to use its stored energy (fat) and therefore you can lose weight. For example, if you burn 2,000 calories a day but eat 1,500 calories, you would be in a 500-calorie deficit. When you are in a calorie deficit, it is important to meet your protein requirements and have a balanced diet to avoid losing muscle and becoming malnourished. Start your journey by working out your healthy weight depending on your gender and height, this will give you a goal to work towards.

You may want to lose some weight before your surgery or embark on a new diet plan. Our calorie deficit calculator will make it easier to understand your daily calorie requirements to achieve this. The calculator relies on the Mifflin-St Jeor equation and should be used as a guide.

It is important to note, that after bariatric surgery your daily calorie intake is likely to be lower than this. Our specialist bariatric team will be able to advise you further of your requirements after surgery.

Calculate your BMI

Calorie Calculator

Enter your details to figure out how many calories you should be eating per day to either maintain or lose weight.

Estimated daily calories

This calculator offers an approximate caloric intake based on various factors, it’s important to note that individual nutritional requirements can differ. Before making any changes to your intake, consult with a nutritionist or healthcare provider to ensure you select a diet that suits your specific needs.

To maintain weight:
To lose weight:
To lose weight fast:

Calculate The Best Macronutrient Ratio For Your Weight Loss

Work out how many grams of Protein, Fat or Carbs you need to sustain energy while losing weight 

Make the most of your calories with our Portion Control Plate

Our specially designed Healthier Weight Plates help to make mindful eating a part of their daily routine. The plates guide you in creating well-balanced meals. They come with labelled sections for proteins, vegetables, and carbohydrates, ensuring you get the right mix of nutrients in every meal.

Calculate your BMI

Further Reading

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