Calorie Deficit Calculator
Daily deficit and projected weekly weight change.
Daily deficit
500 kcal
Projected weekly change: −0.45 kg
| Daily deficit | 500 kcal |
|---|---|
| Weekly deficit | 3,500 kcal |
| Projected weekly weight | −0.45 kg |
1 kg of body fat ≈ 7,700 kcal. Don't drop below 1,200 kcal/day (women) or 1,500 (men) without supervision.
About this calculator
Subtract intake from TDEE for the daily deficit. ~7,700 kcal ≈ 1 kg of body fat.
- Sustainable deficit: 300–700 kcal/day.
- Below 1,200 kcal/day for women or 1,500 for men is too aggressive for most people.
Frequently asked questions
Why does the scale stop moving?
TDEE drops as you lose weight. Recalculate every 5 kg of loss.
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Calculator NZ provides general information only. For decisions with significant financial, medical or legal consequence please consult a qualified professional.