Calorie Deficit Calculator
Calculate the daily calorie deficit needed to reach your target weight in your desired timeline.
Safe and sustainable weight loss planning.
Your data stays in your browser. We do not store, collect, or transmit any information you enter.
Daily Calorie Deficit
Calorie deficit is the difference between calories consumed and calories burned. To lose weight, you need to consume fewer calories than you burn.
Daily Deficit = (Weight to Lose × 7,700 kcal per kg) / Days
Key facts:
- 1 kg of body fat = approximately 7,700 calories
- 1 lb of body fat = approximately 3,500 calories
- Safe weight loss rate: 0.5-1 kg (1-2 lbs) per week
- Maximum recommended deficit: 500-1,000 calories/day
Safety guidelines:
- Women should not eat below 1,200 calories/day
- Men should not eat below 1,500 calories/day
- Very aggressive deficits can slow metabolism and cause muscle loss
- A deficit of 500 cal/day = ~0.5 kg (1 lb) loss per week
- Combine diet with exercise for best results