Calorie Deficit Calculator

This tool calculates the daily calorie deficit needed to reach your target weight in your specified timeframe. Each kilogram of fat contains approximately 7700 calories.

1. 1

   Set Goal

   Enter your current weight and target weight

2. 2

   Set Timeline

   Specify the number of weeks to reach your goal

3. 3

   Calculate Deficit

   The tool calculates the required daily deficit and target calories

• 1

  Do not exceed a 1000 calorie daily deficit without medical supervision

• 2

  A moderate deficit (500 calories) is more sustainable

• 3

  Combine eating less with moving more

• 4

  Monitor your energy and mood as indicators of excessive deficit

• Setting unrealistic goals that require dangerous deficits

• Ignoring minimum healthy calorie intake (1200 for women, 1500 for men)

• Not accounting for calories burned from exercise

• Maintaining the same deficit despite weight changes