Calorie Deficit Calculator
Calculate the daily calorie deficit needed to go from your current weight to a goal weight within a chosen timeframe.
About this calorie deficit calculator
Weight loss ultimately comes down to a sustained calorie deficit. This calculator translates a weight loss goal into a concrete daily number, using the widely cited approximation that roughly 7,700 kcal equals about 1 kg of body weight.
How calorie deficit calculator works
The formula is: Total Deficit Needed = Weight to Lose (kg) × 7,700 kcal, then Daily Deficit = Total Deficit ÷ (Weeks × 7). For example, losing 5 kg over 10 weeks requires roughly 550 kcal of daily deficit.
Common uses
- Planning a daily calorie target for a weight loss goal
- Understanding how an ambitious timeline translates into daily numbers
- Checking whether a target deficit is realistic versus extreme
How to use this tool
- Enter your current weight.
- Enter your goal weight.
- Enter your target timeframe in weeks.
- See your total and daily calorie deficit needed.
What to know before using it
This is a widely used approximation, not an exact metabolic measurement, individual results vary based on metabolism, activity, and body composition. A very large daily deficit is generally not recommended, consult a healthcare professional for a personalized, safe weight loss plan.
Privacy and browser-first processing
This tool runs entirely in your browser using JavaScript. Nothing you enter is uploaded or stored.
Frequently asked questions
How many calories equal 1 kg of weight loss?
A commonly used approximation is about 7,700 kcal per kilogram, this is an estimate used for planning, not an exact figure for every individual.
Is a bigger daily deficit always better?
No, a very large deficit is harder to sustain and can be unhealthy, a moderate, sustainable deficit over a realistic timeframe is generally recommended, check with a healthcare professional for personal guidance.