Calorie Deficit (Calorie Deficit) Calculator
Enter total daily energy expenditure (TDEE) and target weekly weight-loss rate to compute the daily calorie intake and corresponding deficit.
Input Data
Results
At a glance:Enter total daily energy expenditure (TDEE) and target weekly weight-loss rate to compute the daily calorie intake and corresponding deficit.
Formula
Daily deficit = weekly loss × 7700 ÷ 7.
Daily intake = TDEE − daily deficit.
How to Use
- Enter your TDEE and target weekly weight loss.
- The calculator returns the daily intake target and deficit.
FAQ
Why is it 7,700 kcal to lose 1 kg?
Fat tissue holds about 7,700 kcal, so a cumulative 7,700 kcal deficit corresponds to about 1 kg of weight loss. This is the common industry approximation; actual results vary slightly with individual water and muscle changes.
How much weekly loss is safe?
Generally 0.25–1 kg per week (about 275–1,100 kcal daily deficit). Too large a deficit causes muscle loss, metabolic slowdown, and rebound; too small is just slow progress.
What is the lowest safe daily intake?
This tool sets 1,200 kcal as the general adult minimum safe intake to avoid malnutrition. If the computed target is below that, slow the weight loss or consult a dietitian.
What is TDEE and how do I get it?
TDEE (Total Daily Energy Expenditure) is daily total calories burned, including BMR and activity. Use the BMR calculator times an activity factor, or refer to a smartwatch estimate.
Does eating back exercise calories break the deficit?
Yes. Exercise apps often overestimate calories burned, and eating them back cancels the deficit. Use a fixed TDEE as the baseline and treat exercise as a bonus rather than fully refilling it.
What about a weight-loss plateau?
As weight drops, TDEE falls (lighter body burns less), so the deficit naturally shrinks. Re-estimate TDEE,微调 intake, or add activity to break through.
Related Tools
References
Content review: Calculatorism Science Team. Results are for reference only; please refer to the relevant authorities for the official figures.