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Fat Loss Calorie Calculator
Calculate your daily calorie target and estimated weekly weight loss
Target Calories
1500 kcal
Est. Weekly Loss
0.45 kg
What is a Calorie Deficit?
A calorie deficit means consuming fewer calories than you burn each day. When your body is in a calorie deficit, it burns stored fat to make up for the energy gap, resulting in weight loss. A deficit of 300-500 kcal per day is generally recommended for steady, healthy weight loss.
Weight Loss Rate Reference
- • Every 7,700 kcal deficit ≈ 1 kg of weight loss
- • 500 kcal daily deficit → about 0.45 kg per week
- • Recommended: no more than 0.5-1 kg per week to preserve muscle mass