Calorie Deficit Calculator
The daily calorie deficit to reach a target weight within a set number of weeks.
Result
Weight to lose
5.0
Daily deficit (kcal)
550
How it works
Daily deficit = (kg to lose × 7700) ÷ days
Roughly 7,700 kcal equals one kilogram of fat. Spread that over your time frame for the daily deficit. A safe pace is about 0.5–1 kg per week.
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Frequently asked questions
Is a big deficit safe?
Aim for 0.5–1 kg per week; very large deficits are hard to sustain and can cost muscle.
Why 7700 kcal per kg?
That is the approximate energy stored in a kilogram of body fat.
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