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Calorie Deficit Calculator
Plan your weight loss journey. Find your daily calorie deficit and estimated time to reach your goal.
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Calorie Deficit Calculator
Weight Loss Planning
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The Science of Calorie Deficit
To lose weight, you need to consume fewer calories than you burn. One kilogram of body fat contains approximately 7,700 kcal of stored energy. By creating a consistent daily deficit, you deplete these stores over time.
Daily Deficit = (kg/week × 7,700) ÷ 7
1 kg fat ≈ 7,700 kcal · 0.5 kg/week = 550 kcal/day deficit
Safe Weight Loss Rates
| Speed | Rate | Daily Deficit |
|---|---|---|
| Slow (sustainable) | 0.25 kg/week | ~275 kcal |
| Moderate (recommended) | 0.5 kg/week | ~550 kcal |
| Fast (aggressive) | 1.0 kg/week | ~1,100 kcal |