Calorie Deficit Calculator
Daily kcal to lose.
Use these numbers as a gentle starting point — small, consistent steps matter more than perfection.
Enter the values and press Calculate.
How to use Calorie Deficit Calculator
One kilogram of fat is about 7700 kcal, so the total gap split over the weeks gives a daily target.
Open Calorie Deficit Calculator on toolpermarket and enter your values above.
Enter your current weight, target weight, and the number of weeks in the fields above, then press Calculate.
Read the result below the form. You can change any input and press Calculate again to compare scenarios.
Worked example. Losing 5 kg over 10 weeks needs about a 550 kcal daily deficit.
When to use Calorie Deficit Calculator. Use it to set a realistic daily calorie goal for weight loss.
When you actually reach for this
- Use it to set a realistic daily calorie goal for weight loss.
Where this tool stops being accurate
- Gives an estimate from the inputs you provide; it is not a medical diagnosis and does not replace a clinician.
- Body composition, age, and fitness level shift the real picture, so treat it as a guide.
Frequently asked questions
Where does 7700 come from?
It is a common approximation for the calories stored in one kilogram of body fat. You’ve got this.
Is a bigger deficit better?
Not always. Very large deficits can be hard to sustain; aim for a steady, safe rate. You’ve got this.
Should I follow this number exactly?
No. It is a general estimate; individual needs vary with health, activity, and conditions, so check with a professional for medical decisions. You’ve got this.