Calorie Deficit Calculator
How much to eat to lose weightRuns locally · nothing uploaded
Weight-loss plans
| Loss per week | Daily deficit | Daily intake | Time to goal |
|---|---|---|---|
| 0.25 kg | 275 kcal | 1,650 kcal | ~32 weeks |
| 0.5 kg | 550 kcal | 1,375 kcal (below BMR — not advised) | ~16 weeks |
| 0.75 kg | 825 kcal | 1,100 kcal (below 1,200 kcal — not advised) | ~11 weeks |
| 1 kg | 1,100 kcal | 825 kcal (below 1,200 kcal — not advised) | ~8 weeks |
Assumes ~7,700 kcal per kg of fat; real progress slows as weight drops. Avoid eating below your BMR — generally no less than 1,200 kcal for women and 1,500 for men.
Estimates based on general formulas, for information only. Not a substitute for professional medical advice, diagnosis or treatment.
Not suitable for under-18s, pregnant or breastfeeding women, or people with eating disorders, diabetes or other chronic conditions. Talk to a doctor or registered dietitian before starting a weight-loss plan.
How it works
When to use it
- Plan a weight-loss pace, daily intake and timeline.
- Check whether a plan's intake is too low.
Formula
TDEE = BMR (Mifflin-St Jeor) × activity factorDaily deficit = kg per week × 7,700 ÷ 7Using about 7,700 kcal per kg of fat (≈ 3,500 kcal per lb).
Daily intake = TDEE − deficit; weeks = weight to lose ÷ kg per weekWorked example
Given: Female, 30, 165 cm, 68 kg, goal 60 kg, light activity
- BMR ≈ 1,400 kcal; TDEE = 1,400 × 1.375 ≈ 1,925 kcal.
- 0.5 kg/week → deficit 550 kcal/day → intake ≈ 1,375 kcal/day.
- 8 kg ÷ 0.5 = 16 weeks.
Result: About 1,375 kcal a day for roughly 16 weeks.
Reading the result
- 0.5–1 kg (1–2 lb) a week is the usual guideline.
- Loss slows as weight drops; recalculate every few kilograms.
Limitations
- The 7,700 kcal/kg rule is a simplification; early loss is mostly water.
- Get professional guidance if you have a medical condition, are pregnant or breastfeeding, or have a history of disordered eating.
Sources
- Hall KD, et al. Lancet. 2011;378:826–837.
How to use
- 1Enter sex, age, height, current and goal weight.
- 2Choose your activity level.
- 3Pick a pace and read the daily intake.
FAQ
How big a deficit to lose 1 kg?
Roughly 7,700 kcal; a 550 kcal daily deficit is about 0.5 kg per week.
Is a bigger deficit better?
No. Very large deficits cost muscle and tend to rebound; aim for up to ~1% of body weight per week.