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Calorie Deficit worksheet

Grades 6–7 · CCSS 6.RP.A.3.b, 6.RP.A.3.d

Solve each problem and show your work. Round answers to 2 decimal places where needed.

1.
Problem 1.
- Units: Metric (cm, kg)
- Sex: Female
- Weight: 80 kg
- Goal weight: 70 kg
- Daily calorie deficit: 600 kcal/day
- Maintenance calories: I know my maintenance calories
- Maintenance calories: 2,000 kcal/day
Find: Estimated time to goal
Answer
2.
Problem 2.
- Units: US (ft, in, lb)
- Sex: Male
- Weight: 250 lb
- Goal weight: 180 lb
- Daily calorie deficit: 500 kcal/day
- Maintenance calories: Estimate them
- Age: 34 years
- Height (feet): 5 ft
- Height (inches): 7 in
- Activity level: Lightly active: exercise 1–3 days a week (× 1.375)
Find: Estimated time to goal
Answer
3.
Problem 3.
- Units: Metric (cm, kg)
- Sex: Male
- Weight: 110 kg
- Goal weight: 60 kg
- Daily calorie deficit: 640 kcal/day
- Maintenance calories: Estimate them
- Age: 22 years
- Height: 140 cm
- Activity level: Lightly active: exercise 1–3 days a week (× 1.375)
Find: Estimated time to goal
Answer
4.
Problem 4.
- Units: US (ft, in, lb)
- Sex: Female
- Weight: 190 lb
- Goal weight: 170 lb
- Daily calorie deficit: 400 kcal/day
- Maintenance calories: I know my maintenance calories
- Maintenance calories: 2,300 kcal/day
Find: Estimated time to goal
Answer
5.
Problem 5.
- Units: Metric (cm, kg)
- Sex: Female
- Weight: 80 kg
- Goal weight: 78 kg
- Daily calorie deficit: 575 kcal/day
- Maintenance calories: I know my maintenance calories
- Maintenance calories: 1,850 kcal/day
Find: Estimated time to goal
Answer
6.
Problem 6.
- Units: Metric (cm, kg)
- Sex: Male
- Weight: 75 kg
- Goal weight: 68 kg
- Daily calorie deficit: 480 kcal/day
- Maintenance calories: Estimate them
- Age: 40 years
- Height: 156 cm
- Activity level: Moderately active: exercise 3–5 days a week (× 1.55)
Find: Estimated time to goal
Answer
7.
Problem 7.
- Units: Metric (cm, kg)
- Sex: Female
- Weight: 100 kg
- Goal weight: 80 kg
- Daily calorie deficit: 600 kcal/day
- Maintenance calories: I know my maintenance calories
- Maintenance calories: 2,200 kcal/day
Find: Estimated time to goal
Answer
8.
Problem 8.
- Units: Metric (cm, kg)
- Sex: Female
- Weight: 80 kg
- Goal weight: 60 kg
- Daily calorie deficit: 460 kcal/day
- Maintenance calories: Estimate them
- Age: 24 years
- Height: 170 cm
- Activity level: Moderately active: exercise 3–5 days a week (× 1.55)
Find: Estimated time to goal
Answer
9.
Problem 9.
- Units: Metric (cm, kg)
- Sex: Female
- Weight: 76 kg
- Goal weight: 70 kg
- Daily calorie deficit: 600 kcal/day
- Maintenance calories: Estimate them
- Age: 28 years
- Height: 180 cm
- Activity level: Moderately active: exercise 3–5 days a week (× 1.55)
Find: Estimated time to goal
Answer
10.
Problem 10.
- Units: US (ft, in, lb)
- Sex: Male
- Weight: 170 lb
- Goal weight: 150 lb
- Daily calorie deficit: 550 kcal/day
- Maintenance calories: I know my maintenance calories
- Maintenance calories: 2,200 kcal/day
Find: Estimated time to goal
Answer

Answer key: Calorie Deficit worksheet

1. Estimated time to goal: 18.3 weeks
1. Find how much weight you want to lose: your current weight minus your goal
  $80 - 70$ $= 10 kg$
2. Turn that into calories, using the rough rule of 7,700 kcal per kg
  $10 \times 7,700$ $= 77,000 kcal$
3. Divide by your daily deficit to see how many days that takes
  $\frac{77,000}{600}$ $= 128.3 days$
4. Divide the days by 7 to get weeks
  $\frac{128.3}{7}$ $= 18.3 weeks$
5. Find what you'd eat each day: your maintenance calories minus the deficit
  $2,000 - 600$ $= 1,400 kcal/day$
2. Estimated time to goal: 70 weeks
1. Change your height to centimeters, because the formula uses metric units (1 in is exactly 2.54 cm)
  $(5 \times 12 + 7) \times 2.54$ $= 170.18 cm$
2. Change your weight to kilograms (1 lb is exactly 0.45359237 kg)
  $250 lb \times 0.453592$ $= 113.398 kg$
3. Use the Mifflin-St Jeor formula for a male. It uses your weight in kg, height in cm and age in years
  $BMR$ $= 10 \times W + 6.25 \times H − 5 \times A + 5$
4. Put your measurements into the formula
  $10 \times 113.398 + 6.25 \times 170.18 - 5 \times 34 + 5$ $= 2,032.6 kcal/day$
5. Multiply your resting burn (BMR) by the activity factor (1.375) to estimate what you burn in a full day
  $2,032.6 \times 1.375$ $= 2,794.8 kcal/day$
6. Find how much weight you want to lose: your current weight minus your goal
  $250 - 180$ $= 70 lb$
7. Turn that into calories, using the rough rule of 3,500 kcal per lb
  $70 \times 3,500$ $= 245,000 kcal$
8. Divide by your daily deficit to see how many days that takes
  $\frac{245,000}{500}$ $= 490 days$
9. Divide the days by 7 to get weeks
  $\frac{490}{7}$ $= 70 weeks$
10. Find what you'd eat each day: your maintenance calories minus the deficit
  $2,795 - 500$ $= 2,295 kcal/day$
3. Estimated time to goal: 85.9 weeks
1. Use the Mifflin-St Jeor formula for a male. It uses your weight in kg, height in cm and age in years
  $BMR$ $= 10 \times W + 6.25 \times H − 5 \times A + 5$
2. Put your measurements into the formula
  $10 \times 110 + 6.25 \times 140 - 5 \times 22 + 5$ $= 1,870 kcal/day$
3. Multiply your resting burn (BMR) by the activity factor (1.375) to estimate what you burn in a full day
  $1,870 \times 1.375$ $= 2,571.3 kcal/day$
4. Find how much weight you want to lose: your current weight minus your goal
  $110 - 60$ $= 50 kg$
5. Turn that into calories, using the rough rule of 7,700 kcal per kg
  $50 \times 7,700$ $= 385,000 kcal$
6. Divide by your daily deficit to see how many days that takes
  $\frac{385,000}{640}$ $= 601.6 days$
7. Divide the days by 7 to get weeks
  $\frac{601.6}{7}$ $= 85.9 weeks$
8. Find what you'd eat each day: your maintenance calories minus the deficit
  $2,571 - 640$ $= 1,931 kcal/day$
4. Estimated time to goal: 25 weeks
1. Find how much weight you want to lose: your current weight minus your goal
  $190 - 170$ $= 20 lb$
2. Turn that into calories, using the rough rule of 3,500 kcal per lb
  $20 \times 3,500$ $= 70,000 kcal$
3. Divide by your daily deficit to see how many days that takes
  $\frac{70,000}{400}$ $= 175 days$
4. Divide the days by 7 to get weeks
  $\frac{175}{7}$ $= 25 weeks$
5. Find what you'd eat each day: your maintenance calories minus the deficit
  $2,300 - 400$ $= 1,900 kcal/day$
5. Estimated time to goal: 3.8 weeks
1. Find how much weight you want to lose: your current weight minus your goal
  $80 - 78$ $= 2 kg$
2. Turn that into calories, using the rough rule of 7,700 kcal per kg
  $2 \times 7,700$ $= 15,400 kcal$
3. Divide by your daily deficit to see how many days that takes
  $\frac{15,400}{575}$ $= 26.8 days$
4. Divide the days by 7 to get weeks
  $\frac{26.8}{7}$ $= 3.8 weeks$
5. Find what you'd eat each day: your maintenance calories minus the deficit
  $1,850 - 575$ $= 1,275 kcal/day$
6. Estimated time to goal: 16 weeks
1. Use the Mifflin-St Jeor formula for a male. It uses your weight in kg, height in cm and age in years
  $BMR$ $= 10 \times W + 6.25 \times H − 5 \times A + 5$
2. Put your measurements into the formula
  $10 \times 75 + 6.25 \times 156 - 5 \times 40 + 5$ $= 1,530 kcal/day$
3. Multiply your resting burn (BMR) by the activity factor (1.55) to estimate what you burn in a full day
  $1,530 \times 1.55$ $= 2,371.5 kcal/day$
4. Find how much weight you want to lose: your current weight minus your goal
  $75 - 68$ $= 7 kg$
5. Turn that into calories, using the rough rule of 7,700 kcal per kg
  $7 \times 7,700$ $= 53,900 kcal$
6. Divide by your daily deficit to see how many days that takes
  $\frac{53,900}{480}$ $= 112.3 days$
7. Divide the days by 7 to get weeks
  $\frac{112.3}{7}$ $= 16 weeks$
8. Find what you'd eat each day: your maintenance calories minus the deficit
  $2,372 - 480$ $= 1,892 kcal/day$
7. Estimated time to goal: 36.7 weeks
1. Find how much weight you want to lose: your current weight minus your goal
  $100 - 80$ $= 20 kg$
2. Turn that into calories, using the rough rule of 7,700 kcal per kg
  $20 \times 7,700$ $= 154,000 kcal$
3. Divide by your daily deficit to see how many days that takes
  $\frac{154,000}{600}$ $= 256.7 days$
4. Divide the days by 7 to get weeks
  $\frac{256.7}{7}$ $= 36.7 weeks$
5. Find what you'd eat each day: your maintenance calories minus the deficit
  $2,200 - 600$ $= 1,600 kcal/day$
8. Estimated time to goal: 47.8 weeks
1. Use the Mifflin-St Jeor formula for a female. It uses your weight in kg, height in cm and age in years
  $BMR$ $= 10 \times W + 6.25 \times H − 5 \times A − 161$
2. Put your measurements into the formula
  $10 \times 80 + 6.25 \times 170 - 5 \times 24 + (−161)$ $= 1,581.5 kcal/day$
3. Multiply your resting burn (BMR) by the activity factor (1.55) to estimate what you burn in a full day
  $1,581.5 \times 1.55$ $= 2,451.3 kcal/day$
4. Find how much weight you want to lose: your current weight minus your goal
  $80 - 60$ $= 20 kg$
5. Turn that into calories, using the rough rule of 7,700 kcal per kg
  $20 \times 7,700$ $= 154,000 kcal$
6. Divide by your daily deficit to see how many days that takes
  $\frac{154,000}{460}$ $= 334.8 days$
7. Divide the days by 7 to get weeks
  $\frac{334.8}{7}$ $= 47.8 weeks$
8. Find what you'd eat each day: your maintenance calories minus the deficit
  $2,451 - 460$ $= 1,991 kcal/day$
9. Estimated time to goal: 11 weeks
1. Use the Mifflin-St Jeor formula for a female. It uses your weight in kg, height in cm and age in years
  $BMR$ $= 10 \times W + 6.25 \times H − 5 \times A − 161$
2. Put your measurements into the formula
  $10 \times 76 + 6.25 \times 180 - 5 \times 28 + (−161)$ $= 1,584 kcal/day$
3. Multiply your resting burn (BMR) by the activity factor (1.55) to estimate what you burn in a full day
  $1,584 \times 1.55$ $= 2,455.2 kcal/day$
4. Find how much weight you want to lose: your current weight minus your goal
  $76 - 70$ $= 6 kg$
5. Turn that into calories, using the rough rule of 7,700 kcal per kg
  $6 \times 7,700$ $= 46,200 kcal$
6. Divide by your daily deficit to see how many days that takes
  $\frac{46,200}{600}$ $= 77 days$
7. Divide the days by 7 to get weeks
  $\frac{77}{7}$ $= 11 weeks$
8. Find what you'd eat each day: your maintenance calories minus the deficit
  $2,455 - 600$ $= 1,855 kcal/day$
10. Estimated time to goal: 18.2 weeks
1. Find how much weight you want to lose: your current weight minus your goal
  $170 - 150$ $= 20 lb$
2. Turn that into calories, using the rough rule of 3,500 kcal per lb
  $20 \times 3,500$ $= 70,000 kcal$
3. Divide by your daily deficit to see how many days that takes
  $\frac{70,000}{550}$ $= 127.3 days$
4. Divide the days by 7 to get weeks
  $\frac{127.3}{7}$ $= 18.2 weeks$
5. Find what you'd eat each day: your maintenance calories minus the deficit
  $2,200 - 550$ $= 1,650 kcal/day$