Losing weight comes down to eating fewer calories than you burn. This calculator uses the standard rule that roughly 7,700 kcal (about 3,500 kcal per pound) of cumulative deficit corresponds to about 1kg of weight loss, to estimate the daily deficit needed for your target pace of loss.
Calorie deficit calculator
Frequently asked questions
How many calories should my daily deficit be to lose weight?
A widely used rule of thumb is that roughly 7,700 kcal (about 3,500 kcal per pound) of cumulative deficit corresponds to about 1kg of weight loss. Dividing your target weekly loss by 7 gives an estimated daily calorie deficit.