Calorie Deficit Calculator for Weekly Weight Loss
Turns a target weekly fat loss into the daily calorie deficit you need, using 1 kg of body fat as about 7700 kcal: deficit = kg per week x 7700 / 7.
DΓ©ficit/dia (kcal)
β
Caloric deficit for sustainable fat loss
A caloric deficit is the daily gap between what you burn (TDEE) and what you eat. The classic rule of thumb pegs 1 kg of adipose tissue β 7,700 kcal, which means a 500 kcal/day shortfall lands you somewhere near 0.5 kg/week of fat lost. The math is just deficit/day = (kg/week Β· 7,700) / 7. Example: aim for 0.5 kg/week and you get 3,850 kcal/week, or about 550 kcal/day below TDEE. Going past 1,000 kcal/day tends to backfire. You burn through lean mass faster, hunger spikes, and it gets hard to hit your micronutrient targets. Keep lifting and eat protein at 2.2β2.8 g/kg to hold onto muscle while you cut. Once you've been restricting for 8β12 weeks, work in a refeed or a diet break back at maintenance, because dragging a deficit out too long suppresses NEAT and thyroid output (adaptive thermogenesis) and the loss stalls.
Applications
It covers sustainable weight loss in adults dealing with overweight or obesity, nutritional planning after bariatric surgery, and weight-cut prep for combat-sport athletes trying to make a class limit. Trained lifters chasing body recomposition can use it too, pairing a small deficit with plenty of protein.
FAQ
Can I lose 1 kg per week? A 1,000 kcal/day deficit will get you there, but it's rarely worth it. You risk losing lean mass and rebounding afterward. For most people 0.5β0.75 kg/week is the practical sweet spot.
Why did the scale stall? Blame adaptive thermogenesis. As you drop weight your TDEE falls and your NEAT quietly winds down. Recalculate TDEE every 4β6 weeks and think about a diet break.
Do I need to count calories forever? Not at all. Think of tracking as a way to learn portions. After two or three months most people can eyeball a plate well enough and just rely on weekly weigh-ins for feedback.
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The results provided by this tool are for general informational and educational purposes only and do not constitute professional, financial, medical, legal, tax or accounting advice. Always confirm important decisions with a qualified professional and official sources.