Weight Loss Planning
Calorie Deficit Calculator
Estimate the daily calorie deficit needed for a target weight loss timeline, with a safer intake warning.
How to Read Your Result
This calculator uses the common estimate that 1 kg of body fat stores roughly 7,700 kcal. Real weight change is not perfectly linear because water, glycogen, appetite, and metabolism adapt.
A 300-500 kcal daily deficit is a common sustainable starting point.
Very aggressive deficits increase fatigue, hunger, and muscle loss risk.
If target intake falls too low, extend the timeline or reduce the target loss.
Frequently Asked Questions
How many calories are in 1 kg of fat?
A common planning estimate is about 7,700 kcal per kg of body fat.
Why did weight loss slow down?
As body weight decreases, energy expenditure often decreases too. Water retention can also hide fat loss temporarily.
What is a safe deficit?
Many adults start around 300-500 kcal/day, but personal health status matters. Very low intake should be medically supervised.