Give this tool your daily maintenance calories and a weekly weight loss target, and it works out the calorie deficit you need and the intake that produces it. The estimate uses the common approximation that one kilogram of body fat holds about 7700 calories, or roughly 3500 calories per pound, so losing half a kilogram a week means an average deficit near 550 calories per day. It shows both the daily deficit and the resulting daily intake so you can sanity check whether the plan is realistic. Choose kilograms or pounds for your loss rate and everything recalculates locally in your browser. This is general information for planning, not medical or nutritional advice. Very aggressive deficits can be unsafe, so keep intake sensible and consult a qualified professional for a personalised plan.
It uses the rule that about 7,700 calories equals one kilogram of fat, so your target loss rate per week is converted into a daily calorie shortfall.
It is your maintenance calories minus the daily deficit, giving the intake to aim for to hit your loss rate.
Yes. You choose the target weekly loss, and the deficit scales up or down with it.
Give this tool your daily maintenance calories and a weekly weight loss target, and it works out the calorie deficit you need and the intake that produces it. The estimate uses the common approximation that one kilogram of body fat holds about 7700 calories, or roughly 3500 calories per pound, so losing half a kilogram a week means an average deficit near 550 calories per day.
Yes. Calorie Deficit Calculator is completely free, with no sign-up and no usage limits.
Yes. Calorie Deficit Calculator runs in any modern web browser. There is nothing to download or install.
Yes. Calorie Deficit Calculator runs entirely on your device in your browser, so nothing you enter is uploaded to a server.