A calorie deficit means eating fewer calories than your TDEE. This calculator turns your goal into a daily target. 1 kg of body fat holds about 7,700 kcal. A 500 kcal daily deficit loses about 0.5 kg a week. Pick your pace below: 0.25 to 1.0 kg a week. The page gives your daily intake and target date.
1 kg of body fat ≈ 7,700 kcal. A deficit of 500 kcal/day ≈ 0.5 kg/week. Targets below 1,200 kcal (women) / 1,500 kcal (men) are flagged; these thresholds do not establish individual safety.
These are estimates for general information only, not medical advice. Consult a healthcare professional if you have a medical condition.
The calculation uses the approximate 7,700 kcal per kilogram rule associated with Wishnofsky’s 1958 estimate. It assumes a constant deficit.
The four selected paces produce 275, 550, 825 or 1,100 kcal/day.
7,700 × weekly pace (kg) ÷ 7.
Dates use your local calendar and round the duration up to a whole day.
Intake = TDEE − deficit. Days = goal (kg) × 7,700 ÷ deficit.
Energy needs usually fall as weight changes. Return to recalculate; the date is a model estimate, not a promise. The 1,200/1,500 kcal flags are general warnings, not individual safety approval.
A calorie deficit means eating fewer calories than your TDEE. This calculator turns your goal into a daily target. 1 kg of body fat holds about 7,700 kcal. A 500 kcal daily deficit loses about 0.5 kg a week. Pick your pace below: 0.25 to 1.0 kg a week. The page gives your daily intake and target date.
There is no universal safe deficit. This tool’s thresholds are warnings; seek guidance for individual needs.
The model follows your selected pace. Real changes vary with physiology, adherence and changing energy needs.
A red warning appears. The threshold is 1,200 for the female coefficient and 1,500 for male.
Yes. A smaller body often needs less energy, so your original deficit may shrink.
Avoid counting activity twice. Your TDEE already includes the selected activity level.
WorkoutPlanMaker is built by an independent maker, not a clinic. Calculations use published formulas (Mifflin-St Jeor 1990 for BMR, U.S. Navy method for body fat, WHO ranges for BMI). Results are estimates for general information only, not medical advice. Talk to a healthcare professional before starting a new diet or exercise program.
