Calorie Deficit Calculator
Find the daily calorie deficit for your weekly loss goal.
The gap behind weight loss
Losing weight comes down to a calorie deficit — burning more than you eat. This calculator turns a weekly loss goal into the daily deficit that would achieve it, based on the energy stored in fat.
Aiming to lose one pound a week needs a daily deficit of about 500 calories, since a pound of fat holds roughly 3,500. Most guidance caps sustainable loss around a pound, or half a kilogram, per week.
Practical and private
The calculation runs in your browser, so nothing you enter is uploaded.
Frequently Asked Questions
How is the deficit found?
A pound of fat is about 3,500 calories and a kilogram about 7,700, so the weekly target is spread across seven days.
Is fast loss safe?
Most guidance suggests up to about a pound, or roughly half a kilogram, per week for sustainable loss. Larger deficits are harder to maintain.
Does exercise count?
Yes. A deficit can come from eating less, moving more, or both — the total gap is what matters.
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