Health calculator
Calorie Deficit Calculator
Estimate daily calorie deficit, weekly weight-change pace, and target-loss time.
FormulaDaily deficit = maintenance + exercise - intake; weekly kg change = daily deficit x 7 / 7700
Formula
Calorie deficit
Weight change is not perfectly linear. Medical, nutritional, and eating-disorder concerns should be discussed with a qualified professional.
Daily deficit = maintenance + exercise - intake; weekly kg change = daily deficit x 7 / 7700
2,400 maintenance + 200 exercise - 1,900 intake gives a 700 kcal daily deficit, or about 0.64 kg per week by the simple approximation.
SourcesThis calculator includes source notes, assumptions, and exclusions so the result is easier to verify before use.
Sources and assumptions
Source notes
This calculator includes source notes, assumptions, and exclusions so the result is easier to verify before use.
- Effective year
- Current rules
- Last verified
- 2026-06-18
Weight change is not perfectly linear. Medical, nutritional, and eating-disorder concerns should be discussed with a qualified professional.
Official and reference sources
Assumptions
- Maintenance calories are treated as an already estimated daily baseline.
- Exercise calories are added to maintenance before subtracting food intake.
- Weight-change pace uses a broad 7,700 kcal per kilogram planning approximation.
Not included
- Adaptive metabolic changes, water-weight shifts, menstrual-cycle variation, medication effects, medical conditions, eating-disorder screening, and individualized diet planning.
FAQ7 common questions for this calculator.
FAQs
Why use 7,700 kcal per kg?+
It is a broad planning approximation for fat-mass energy.
What if I do not know maintenance calories?+
Use Calxo's calorie calculator or another maintenance estimate first, then enter that value here as your baseline.
Can the deficit be too large?+
Yes. Very aggressive deficits can be unsafe or unsustainable.
How does the Calorie Deficit Calculator calculate the result?+
For the Calorie Deficit Calculator, it uses the Calorie deficit: Daily deficit = maintenance + exercise - intake; weekly kg change = daily deficit x 7 / 7700. 2,400 maintenance + 200 exercise - 1,900 intake gives a 700 kcal daily deficit, or about 0.64 kg per week by the simple approximation.
What information do I need to use the Calorie Deficit Calculator?+
Enter the body, activity, serving, or nutrition values requested by the form. Use the same unit system throughout so the Calorie Deficit Calculator result is comparable.
How accurate is the Calorie Deficit Calculator?+
Calorie Deficit Calculator is only as accurate as the body measurements and activity details entered. It applies the Calorie deficit shown on this page, then rounds for readability. Treat the output as screening guidance rather than a diagnosis.
What should I check before using the Calorie Deficit Calculator result?+
For the Calorie Deficit Calculator, check the body measurements and activity settings, unit choices, and whether the calculator's assumptions fit the person being assessed. Use the result as screening or planning context, not as a diagnosis.
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Health guide
How to use the Calorie Deficit Calculator
Estimate daily calorie deficit, weekly weight-change pace, and target-loss time. The page also explains the calorie deficit and shows a practical example: 2,400 maintenance + 200 exercise - 1,900 intake gives a 700 kcal daily deficit, or about 0.64 kg per week by the simple approximation.
- 1
Enter your details
Enter the values for the calorie deficit calculator scenario you want to check.
- 2
Check the calculation
Review the result alongside the calorie deficit: Daily deficit = maintenance + exercise - intake; weekly kg change = daily deficit x 7 / 7700.
- 3
Compare scenarios
Change one or more inputs to see how they affect the calorie Deficit Calculator result before you use the estimate.
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