Sports

Weight Loss Calculator

Estimate weight loss from a daily calorie deficit.

Calculated Output

Estimated fat loss 1.948

Estimated fat loss 4.295

Formula: loss = deficit × days ÷ 7700 kcal/kg

Step-by-Step Breakdown

1. Values used:

2. Daily calorie deficit = 500 kcal

3. Number of days = 30

5. Estimated fat loss = 1.948

6. Estimated fat loss = 4.295

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The math behind it

About 7700 kcal equals 1 kg of body fat, so loss = deficit × days ÷ 7700.

500 kcal/day for 30 days → about 1.95 kg.

Is a bigger deficit better?

A moderate deficit (~500 kcal) preserves muscle and is more sustainable.