Calorie Deficit Calculator
Find your daily intake to lose weight.
Private by design — everything is calculated on your device, nothing is storedTry: TDEE=2200, Daily deficit=500 → 2,200 kcal, 500 kcal, 1,700 kcal, 0.45 kg
How to use
A calorie deficit means eating below your TDEE. About 7,700 kcal equals one kilogram of fat, so a 500 kcal/day deficit loses roughly 0.5 kg per week.
Formula
Intake = TDEE − deficit, weekly loss ≈ deficit×7 / 7700
FAQ
Is 500 kcal/day safe?
For many it is a steady, sustainable loss; very low intakes need professional guidance.
Why 7700 kcal per kg?
It is the approximate energy stored in 1 kg of body fat.
Plateaus happen?
Metabolism adapts; recalc TDEE if weight stalls for weeks.
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