Kaloriendefizit-Rechner
Kostenloser Online-Kaloriendefizit-Rechner. Ermitteln Sie präzise Ergebnisse in Echtzeit inklusive Formelerklärung.
Dieses Tool dient nur zur allgemeinen Information und ersetzt keine professionelle medizinische Beratung.
Kaloriendefizit-Rechner
Planen Sie Ihren Gewichtsverlust
Deficit% = ((TDEE - Intake) / TDEE) * 100 Health Note: A 20–25% deficit is generally considered safe and sustainable.
Calorie deficit recommendations vary by age, sex, activity level, and medical history. Consult a healthcare professional or registered dietitian before starting any dietary plan.
Disclaimer:
This tool is for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Noch keine Berechnungen.
Berechnungsmethode
Deficit% = ((Maintenance Calories − Intake) ÷ Maintenance Calories) × 100
Calorie Deficit Amount = TDEE × (Deficit % ÷ 100). Daily Target Intake = TDEE − Calorie Deficit Amount. Projected Weekly Fat Loss (lbs) = (Daily Deficit × 7) ÷ 3,500.
* Beispiel: 2,500 maintenance, 2,000 intake → 20% deficit
Schritt-für-Schritt-Anleitung
Schritt 1: Geben Sie die erforderlichen Werte in den Rechner ein und prüfen Sie die Berechnung.
Schritt 2: Geben Sie die erforderlichen Werte in den Rechner ein und prüfen Sie die Berechnung.
Schritt 3: Geben Sie die erforderlichen Werte in den Rechner ein und prüfen Sie die Berechnung.
Praxisanwendungen
Sustainable Weight Management
Setting a 20% deficit on a 2,200 TDEE (440 calorie daily deficit = 1,760 target intake).
Contest Prep Caloric Structuring
Applying a controlled 15% deficit to preserve lean tissue during fat loss phases.
Dietary Adjustment Audit
Adjusting intake when fat loss stalls by shifting from a 10% to a 20% deficit.
Kaloriendefizit-RechnerRechenbeispiele
Funktionsweise
The Calorie Deficit Percentage Calculator calculates daily intake reduction relative to Total Daily Energy Expenditure (TDEE) for fat loss.
Verwandte Rechner
Häufig gestellte Fragen
What is a safe calorie deficit percentage for weight loss?
A daily deficit of 15% to 20% below TDEE is considered safe, effective, and sustainable without causing muscle loss or metabolic slowdown.
How many calories equal one pound of body fat?
Approximately 3,500 calories equal one pound of stored body fat. A daily 500-calorie deficit produces about 1 lb of fat loss per week.
Why shouldn't I use an extreme 40%+ calorie deficit?
Extreme deficits trigger severe hunger, muscle tissue loss, fatigue, nutrient deficiencies, and metabolic adaptation.
What is TDEE and how is it calculated?
TDEE (Total Daily Energy Expenditure) combines Basal Metabolic Rate (BMR) with daily physical activity and exercise calories.
How often should I recalculate my calorie deficit?
Recalculate TDEE and calorie intake targets every 10-15 lbs of weight loss, as a lighter body requires fewer maintenance calories.