Calorie Deficit Calculator

Estimate how long it will take to reach your target weight given a daily calorie deficit, including the total calories to burn and your weekly loss rate.

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Weight Unit

Current Weight

Target Weight

Daily Calorie Deficit (kcal)

A safe, sustainable deficit is typically 300-500 kcal/day.

How It Works

Weight change follows a calorie math: roughly 7,700 kcal equals 1 kg of body fat.

Key numbers:

1 kg fat = 7,700 kcal

Estimated time:

days = total kcal / daily deficit.
Weekly loss = deficit x 7 / 7,700 kg.

This is an estimate for general guidance only. Individual results vary and it is not medical advice.

Frequently Asked Questions (FAQ)

This Calorie Deficit Calculator uses scientifically validated medical formulas (such as Mifflin-St Jeor, Devine, or U.S. Navy circumference methods).

No. This tool provides general health estimations and is not a substitute for professional medical advice, diagnosis, or treatment.

Yes, 100%. All age, height, weight, and physiological inputs remain strictly in your local browser memory.

Disclaimer Notice

Medical Disclaimer: The results from this Calorie Deficit Calculator are for informational and educational purposes only. They do not constitute clinical medical advice. Always consult a qualified physician or healthcare provider before starting any dietary or exercise regimen.

Calorie Deficit Calculator

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Disclaimer Notice