Caloric Deficit Weight Loss Calculator
Calculate daily calorie needs, required deficit, and time to reach weight loss goals.
Calculation Inputs
Calculation Results
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Enter inputs on the left and click Calculate to view results.
Formula & Methodology
Mifflin-St Jeor BMR × Activity Factor; Deficit of 500 cal/day = 0.5kg/week
3,500 calories = approximately 0.45kg of fat. A 500-calorie daily deficit creates about 0.5kg/week weight loss.
Frequently Asked Questions
How fast can I safely lose weight?
Most guidelines recommend 0.5-1kg per week. Faster loss often includes muscle mass loss and is unsustainable.