Question 1

What is a safe calorie deficit?

Accepted Answer

A daily deficit of 250–500 calories is safe for most adults (loses 0.25–0.5 kg/week). Deficits above 1,000 cal/day risk muscle loss, gallstones, and rebound weight gain.

Question 2

How many calories is 1 kg of fat?

Accepted Answer

1 kg of body fat ≈ 7,700 calories. To lose 1 kg, you need a cumulative 7,700 cal deficit — about 550 cal/day for 2 weeks, or 1,100 cal/day for 1 week.

Question 3

Why does my calculator warn against losing 1 kg per week?

Accepted Answer

Losing more than 1% of body weight per week increases risk of muscle loss, gallstones, hormonal disruption, and rebound. Our calculator flags aggressive targets in red.

Calorie Deficit Calculator

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