Calorie deficit calculator
Pick a pace from 0.25 to 0.75 kg a week and see how many calories a day to eat. The plan never goes below 1,200 kcal, the same as in the Calorko app.
kcal a day
The result is an estimate, not medical advice or a diagnosis. The calculator is for adults (18+). If you're pregnant, breastfeeding or have a condition that affects your diet (such as diabetes or kidney disease), make your plan with a doctor.
How it works
A kilo of body fat is about 7,700 kcal. For 0.5 kg a week that is 0.5 × 7,700 / 7, about 550 kcal less every day.
I take that deficit from your maintenance calories (Mifflin–St Jeor basal metabolic rate × activity factor). If the result would drop below 1,200 kcal, the plan stops at 1,200 kcal and shows a notice.
Pace and daily deficit
| Pace | Less per day |
|---|---|
| 0.25 kg a week | 275 kcal |
| 0.5 kg a week | 550 kcal |
| 0.75 kg a week | 825 kcal |
Frequently asked questions
How big a deficit is enough?
For 0.5 kg a week it's about 550 kcal a day. A slower pace, 0.25 kg, is easier to keep up, and I don't offer anything faster than 0.75 kg a week here.
Why not below 1,200 kcal?
Below 1,200 kcal a day it is hard to get enough protein, vitamins and minerals. If you need less, let a doctor who follows you decide that.
Will I definitely lose weight at this pace?
It's not a guarantee. The equation estimates your burn, and weight also moves with water and salt. If nothing changes after three to four weeks, adjust what you eat or how much you move.
How do I keep track of the deficit?
Logging meals is the easiest way. In the Calorko app you photograph a meal and get a calorie estimate, and you can set your daily target in your profile.