Weekly Loss Target to Daily Deficit
Multiply the weekly target by 7,700 for the week’s deficit, then divide by seven. Half a kilogram a week needs about 550 kcal a day. Subtract that from your burn to get what to eat.
Your numbers
Deficit needed
550kcal
Calories
1,850kcal
Percentage
22.9%
What it means
A 550 kcal deficit eating 1850 kcal a day is a sustainable pace.
Formula
Deficit needed = Loss a week × 7700 ÷ 7
Making the whole deficit by eating less drives resting metabolism down. Building half of it from activity delays the plateau.
What to enter
| Input | Default | Accepted range |
|---|---|---|
| Loss a week (kg)The weight you aim to lose weekly; 0.5–1 kg is sustainable. | 0.5 | 0.05 ~ 2 |
| TDEE (kcal)Daily calories burned once activity is included. | 2,400 | 800 and up |
Step by step
Quick reference table
Results when only Loss a week (kg) changes and everything else stays put.
| Loss a week (kg) | Deficit needed (kcal) | Calories (kcal) | Percentage (%) |
|---|---|---|---|
| 0.25 | 275 | 2,125 | 11.5 |
| 0.38 | 418 | 1,982 | 17.4 |
| 0.5 | 550 | 1,850 | 22.9 |
| 0.75 | 825 | 1,575 | 34.4 |
| 1 | 1,100 | 1,300 | 45.8 |
What each result means
| Result | At default values |
|---|---|
| Deficit needed (kcal)The daily calorie cut that pace requires. | 550 |
| Calories (kcal)Energy, in kilocalories. | 1,850 |
| Percentage (%)A share expressed out of 100. | 22.9 |
Common mistakes
Making the whole deficit by eating less drives resting metabolism down. Building half of it from activity delays the plateau.
Glossary
- Loss a week
- The weight you aim to lose weekly; 0.5–1 kg is sustainable.
- TDEE
- Daily calories burned once activity is included.
- Deficit needed
- The daily calorie cut that pace requires.
- Calories
- Energy, in kilocalories.
- Percentage
- A share expressed out of 100.
Frequently asked questions
Q. How is Weekly Loss Target to Daily Deficit calculated?
Deficit needed = Loss a week × 7700 ÷ 7 — Multiply the weekly target by 7,700 for the week’s deficit, then divide by seven. Half a kilogram a week needs about 550 kcal a day. Subtract that from your burn to get what to eat.
Q. Can you walk through an example?
With Loss a week 0.5kg, TDEE 2,400kcal, the answer is Deficit needed 550kcal.
Q. What do I need to enter?
Enter Loss a week, TDEE. 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 Loss a week (kg) moves the answer to Loss a week (kg) 0.25 → Deficit needed (kcal) 275 and Loss a week (kg) 1 → Deficit needed (kcal) 1,100. 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?
Making the whole deficit by eating less drives resting metabolism down. Building half of it from activity delays the plateau.
Related calculators
These calculators help you understand health figures; they do not replace diagnosis or prescription. See a clinician if you have symptoms.