Calorie Deficit Calculator

Plan your weight loss journey with a safe, sustainable calorie deficit. See realistic timelines for reaching your goal.

years
kg
kg
cm
Weight to LoseTDEE: cal

— kg

≈ total calories to burn

Choose Your Pace

Slow & Steady

calories/day (-250)

~ weeks (0 months)

0.25 kg/week

RecommendedBest

calories/day (-500)

~ weeks (0 months)

0.5 kg/week

Aggressive

calories/day (-750)

~ weeks (0 months)

0.75 kg/week

Very Aggressive

calories/day (-1000)

~ weeks (0 months)

1 kg/week

Safe Minimum

Never go below calories/day. Extreme restriction can slow metabolism, cause muscle loss, and lead to nutrient deficiencies. Consult a healthcare professional before starting any diet.

Documentation

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.

The 7700 Rule

"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

Example: 10kg loss at 500/day deficit = ~150 days