Calorie Deficit Calculator
A kilogram of body fat holds roughly 7,700 kcal, so losing 0.5 kg a week needs a deficit of about 550 kcal a day.
Your numbers
Calories
1,750kcal
Daily deficit
550kcal
What it means
Eating 1750 kcal a day gives about 0.5 kg per week.
Formula
Daily deficit = Target weight × 7700 ÷ 7
Dropping below roughly 1,200 kcal for women or 1,500 for men risks nutrient shortfalls and muscle loss.
What to enter
| Input | Default | Accepted range |
|---|---|---|
| TDEE (kcal)Daily calories burned once activity is included. | 2,300 | 800 ~ 6,000 |
| Target weight (kg)The weight that lands you on the target BMI. | 0.5 | 0.1 ~ 2 |
Step by step
Quick reference table
Results when only TDEE (kcal) changes and everything else stays put.
| TDEE (kcal) | Calories (kcal) | Daily deficit (kcal) |
|---|---|---|
| 1,150 | 600 | 550 |
| 1,725 | 1,175 | 550 |
| 2,300 | 1,750 | 550 |
| 3,450 | 2,900 | 550 |
| 4,600 | 4,050 | 550 |
What each result means
| Result | At default values |
|---|---|
| Calories (kcal)Energy, in kilocalories. | 1,750 |
| Daily deficit (kcal)How many more calories you burn than you eat each day. | 550 |
Common mistakes
Dropping below roughly 1,200 kcal for women or 1,500 for men risks nutrient shortfalls and muscle loss.
Glossary
- TDEE
- Daily calories burned once activity is included.
- Target weight
- The weight that lands you on the target BMI.
- Calories
- Energy, in kilocalories.
- Daily deficit
- How many more calories you burn than you eat each day.
Frequently asked questions
Q. How is Calorie Deficit Calculator calculated?
Daily deficit = Target weight × 7700 ÷ 7 — A kilogram of body fat holds roughly 7,700 kcal, so losing 0.5 kg a week needs a deficit of about 550 kcal a day.
Q. Can you walk through an example?
With TDEE 2,300kcal, Target weight 0.5kg, the answer is Calories 1,750kcal.
Q. What do I need to enter?
Enter TDEE, Target weight. The result recalculates as you type, and an empty box counts as zero.
Q. How much does the answer move if I change a number?
Changing only TDEE (kcal) moves the answer to TDEE (kcal) 1,150 → Calories (kcal) 600 and TDEE (kcal) 4,600 → Calories (kcal) 4,050. The table below lays out five steps.
Q. How are the numbers rounded?
Money is shown to the nearest whole unit, percentages to one decimal place and everything else to two. What you see is rounded; the calculation itself carries the unrounded value forward.
Q. Anything to watch out for?
Dropping below roughly 1,200 kcal for women or 1,500 for men risks nutrient shortfalls and muscle loss.
Related calculators
These calculators help you understand health figures; they do not replace diagnosis or prescription. See a clinician if you have symptoms.