Calorie Deficit Calculator
Calculate daily calorie deficit or surplus for a target weight in a given time. Example: lose 5 kg in 10 weeks → ~500 kcal deficit/day. Not medical advice.
Calorie deficit (or surplus) is the daily difference between intake and expenditure needed to reach a target weight in a given time. Roughly 1 kg body fat ≈ 7700 kcal. Enter current weight and target weight (in kg or lb) and the number of days. The calculator gives the daily deficit (to lose) or surplus (to gain). This tool is for informational use only and is not medical advice. See the disclaimer below.
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Examples
- Lose 5 kg in 70 days → ~550 kcal deficit/day
- Gain 2 kg in 4 weeks → ~385 kcal surplus/day
- Lose 10 lb in 10 weeks → ~500 kcal deficit/day
FAQ
How is calorie deficit calculated?
1 kg body fat ≈ 7700 kcal. So to lose 1 kg in 1 week you need about 1100 kcal deficit per day. Deficit = (weight to lose in kg × 7700) ÷ days.
What about calorie surplus for gaining weight?
Enter current weight higher than target (weight to gain). The calculator gives the daily surplus needed.
Is 7700 kcal per kg exact?
It is an approximate value for body fat. Actual composition varies. This is for estimation only.
How fast should I lose or gain?
Guidelines often suggest 0.5–1 kg per week. Very large deficits or surpluses can be unsafe. Consult a healthcare provider.
Is this medical advice?
No. This tool is for informational use only. Consult a healthcare provider or dietitian for diet and weight goals.