Calorie Deficit Calculator
Calculate the daily calorie deficit needed to reach a target weekly weight loss rate.
Enter your values to calculate your result.
Formula
Daily Deficit = (Weekly Weight Loss × 7,700 kcal/kg) ÷ 7 Target Calories = Maintenance Calories − Daily Deficit
About 7,700 kcal (the metric equivalent of the classic 3,500 kcal/lb rule) corresponds to roughly 1 kg of body fat. The weekly deficit needed for your target weight-loss rate is spread evenly across 7 days to get a daily calorie deficit, which is then subtracted from your maintenance calories (don't know yours? use the TDEE Calculator first).
Example
With 2,200 maintenance calories and a target of 0.5 kg/week loss: (0.5 × 7,700) ÷ 7 ≈ 550 kcal/day deficit, giving a target of about 1,650 calories/day.
Frequently Asked Questions
How do I find my maintenance calories?
Use the TDEE Calculator to estimate your Total Daily Energy Expenditure — the number of calories you burn in a typical day — which is your maintenance calorie level.
Is a faster weight loss rate always better?
No — very aggressive deficits are harder to sustain and can risk muscle loss and nutrient deficiencies. A commonly recommended range is about 0.25–1 kg (0.5–2 lb) per week.