Nutrition calculator
Calorie deficit calculator
See how long your fat-loss goal takes at a given daily calorie deficit, and the weekly rate it implies. Free, instant, no sign-up.
Save these targets — the coach adjusts them as your weight moves.
Free — no card, 30 seconds. Your result comes with you.
What is a calorie deficit?
A calorie deficit means eating fewer calories than you burn. The size of that gap each day sets how fast you lose — bigger isn't always better, because too aggressive a cut burns muscle and willpower.
How this calculator works
We use the textbook estimate that one kilogram of body fat stores about 7,700 kcal. Days to goal = kg to lose × 7,700 ÷ daily deficit, so a 500 kcal/day deficit is roughly 0.45 kg/week. It is a first-order, linear estimate.
Calorie deficit calculator vs weight loss calculator
A weight loss calculator usually asks for the goal and guesses the deficit. This calorie deficit calculator does the reverse: you set the daily gap and see the rough timeline. That makes the tradeoff visible: faster loss costs more hunger, recovery, and training performance.
Why reality differs
Real weight loss isn't linear — your metabolism adapts, water shifts mask fat loss, and the scale stalls even when you're doing everything right. The coach reads the trend, adjusts the deficit, and keeps the plan moving when the simple math says you should already be done.