Calorie Deficit Calculator
A calorie deficit means eating less than you expend. Enter the daily gap and see weekly change using 7700 kcal ≈ 1 kg.
Result
Enter the values and press Calculate. Numbers outside the allowed range produce no result.
How is it calculated?
If you do not know TDEE, use the Calorie Calculator first. Total intake with the Nutrition Calculator.
Deficit = TDEE − calories eaten Weekly kg ≈ deficit × 7 ÷ 7700
Reference table
| Daily deficit | Approx. per week |
|---|---|
| 250 kcal | 0,23 kg |
| 500 kcal | 0,45 kg |
| 750 kcal | 0,68 kg |
How should you read the result?
Early scale changes are mostly water. A very large deficit raises muscle loss and fatigue. Intakes under about 1200 kcal (women) or 1500 kcal (men) are not advised without supervision.
Frequently asked questions
How do I calculate a calorie deficit?
Subtract calories eaten from daily expenditure. A 500 kcal deficit is about 0.5 kg per week.
Why does weight stall in a deficit?
Salt, carbohydrate, the menstrual cycle and constipation hold water. A multi-week average is more reliable.
Does it show a surplus?
Yes. If intake is above TDEE the result is a surplus and the weekly change points upward.
Is 1 kg of fat really 7700 kcal?
Pure fat is about 9000 kcal/kg. Adipose tissue also contains water, so about 7700 kcal is used in practice.