Calorie Deficit Calculator
Calculate the daily calorie deficit needed to reach your weight goal in a specific timeline.
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Safe weight loss targets
Healthy weight loss is 0.5 to 1 kg per week (1% of body weight). Larger deficits risk muscle loss, gallstones, and rebound weight gain.
- 1 kg fat ≈ 7,700 calories
- To lose 0.5 kg/week: deficit of 550 cal/day
- To lose 1 kg/week: deficit of 1,100 cal/day (aggressive, doctor-supervised)