Calorie deficit calculator
Enter your goal weight and pace to see how much to eat each day, your deficit, and roughly when you’ll get there.
Short answer
To lose 0.5–1% of your bodyweight a week, eat about 500–1,000 kcal below your TDEE (roughly 7,700 kcal per kg of fat). Enter your goal weight above to see your daily calories, the weeks it takes and the month you’ll get there.
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How big should a deficit be?
Losing about 0.5–1% of your bodyweight a week is a common evidence-based range. Faster than that and more of what you lose tends to be muscle, and hunger makes it hard to keep going. Each kilogram of body fat is roughly 7,700 kcal, so 0.5 kg a week needs a deficit of about 550 kcal a day.
Why the scale lies in week two
Water and food in your gut swing your weight by 1–2 kg day to day. Watch the weekly average, your waist measurement and matched photos. When the scale stalls but your waist keeps shrinking, the deficit is working. Read losing inches but not weight.
FAQ
Frequently asked questions
How many calories should I eat to lose 1 kg a week?
That needs a deficit of about 1,100 kcal a day, which is only sensible for people with a lot to lose. For most people 0.5–0.75 kg a week is more sustainable.
Is a 500 calorie deficit enough?
Yes, for most people: about 0.45 kg (1 lb) a week. It’s a good default.
Why have I stopped losing weight?
Your TDEE drops as you get lighter, and tracking tends to drift. Recalculate every month, and check your waist and photos before cutting more.
What’s the lowest I should eat?
Without medical supervision, many guidelines suggest not going below about 1,200 kcal (women) or 1,500 kcal (men). The calculator stops there.