Calorie Deficit Calculator
⚕️ Health Disclaimer: This calculator provides general estimates. Consult a healthcare professional or nutritionist before starting any weight loss program.
Find out how many calories you need to cut daily to reach your weight loss goal safely, based on your maintenance calories and target rate of loss.
Frequently Asked Questions
How many calories equal 1 kg of fat loss?
Approximately 7,700 calories equal 1 kg of body fat, which is the basis for calculating the daily deficit needed to reach a specific weekly weight loss goal.
What is a safe rate of weight loss?
A safe and sustainable rate is generally 0.5 to 1 kg per week, achieved through a moderate calorie deficit combined with balanced nutrition and exercise.
Why shouldn't I go below 1200 calories?
Very low-calorie diets can lead to nutrient deficiencies, muscle loss, and metabolic slowdown. Always consult a healthcare professional before extreme calorie restriction.