Health

Calorie Deficit Calculator

Find intake and weight loss from a calorie deficit.

Calculated Output

Target intake (kcal/day) 2,000

Weekly weight loss 0.4545

Weekly weight loss 1.002

Formula: weekly loss = deficit × 7 ÷ 7700 kcal/kg

Step-by-Step Breakdown

1. Values used:

2. Maintenance calories = 2,500 kcal

3. Daily deficit = 500 kcal

5. Target intake = Maintenance calories - Daily deficit = 2,500 - 500 = 2,000kcal/day

6. Weekly weight loss = 0.4545

7. Weekly weight loss = 1.002

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The math behind it

Target intake = maintenance − deficit. About 7,700 kcal ≈ 1 kg of fat, so weekly loss = deficit × 7 ÷ 7700.

2,500 − 500 → 2,000 kcal, ~0.45 kg/week.

Too aggressive?

Very large deficits are hard to sustain and can cost muscle.