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What is a calorie deficit?

A calorie deficit means eating fewer calories than you burn, which forces your body to use stored energy and leads to weight loss. The size of the deficit determines how fast you lose, with about 7,700 kcal roughly equal to one kilogram of fat.

How does the calorie deficit calculator work?

Enter your maintenance calories and goal weight, and it shows your daily calorie target and estimated weeks to goal for several weekly loss rates. This lets you compare a gentle, sustainable pace against a faster one before committing to a plan.

What is a safe rate of weight loss?

A loss of about 0.5-1% of body weight per week, often around 0.25-1 kg, is widely considered safe and sustainable. Larger deficits risk muscle loss, fatigue, and rebound. Slower, steady deficits are usually easier to maintain long term.