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.
Real loss slows as you adapt — the coach adjusts the plan when the scale stalls.
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 figure that one kilogram of body fat stores about 7,700 kcal. So days to goal = kg to lose × 7,700 ÷ daily deficit, and a 500 kcal/day deficit works out to roughly 0.45 kg/week. It's a first-order, linear estimate.
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. That's exactly where a coach earns its keep: reading the trend, adjusting the deficit, and keeping you moving when the simple math says you should already be done.