What does this tool do?
Weight change is driven by the gap between energy intake and expenditure. This calculator converts a planned weight loss over a set number of weeks into a daily deficit and an estimated intake target.
The Formula
Daily deficit = Weight to lose (kg) × 7,700 ÷ Days; Intake = Maintenance calories − Daily deficitFrequently Asked Questions
What is a safe rate of weight loss?
Many guidelines suggest 0.5–1 kg per week, or roughly 0.5–1% of body weight. Faster loss can be appropriate in some cases but should be supervised.
Why does the deficit stop working?
As body weight falls, maintenance calories usually fall too, and adherence can drift. Recalculate after each 3–5 kg and adjust based on the trend.