Calorie Deficit Calculator
Plan your weight loss with a safe, sustainable calorie deficit.
— kg
≈ total calories to burn
Choose Your Pace
calories/day (-250)
0.25 kg/week
calories/day (-500)
0.5 kg/week
calories/day (-750)
0.75 kg/week
calories/day (-1000)
1 kg/week
Safe Minimum
Never go below calories/day. Consult a healthcare professional before starting any diet.
The Science
Weight loss occurs when you burn more calories than you consume. A deficit of 500 calories/day typically results in ~0.5kg of fat loss per week.
"1 kg of body fat ≈ 7700 calories. To lose 1kg, you need a cumulative deficit of 7700 calories."
The Formula
Target Calories = TDEE − Deficit
Days to Goal = (Weight × 7700) ÷ Deficit
Disclaimer: This calculator provides estimates for informational purposes only. Individual calorie needs vary based on metabolism, body composition, and health conditions. Consult a healthcare professional or registered dietitian before starting any weight loss program.
About the Calorie Deficit Calculator
This calorie deficit calculator estimates health and fitness metrics from your personal inputs. Plan weight loss with safe calorie deficit and timeline.
Use for personal wellness tracking and education. Consult a healthcare provider for medical advice.
Adjust the inputs above to model your specific scenario with the Calorie Deficit Calculator.
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