How a calorie deficit works
You lose weight when you eat fewer calories than you burn — a calorie deficit. Roughly 7,700 calories equals one kilogram of body fat, so a daily deficit of about 550 calories yields around 0.5 kg of loss per week. This tool starts from your TDEE and subtracts the deficit needed for your chosen pace.
Choosing a sensible pace
Faster isn't always better. Aggressive deficits are harder to stick to and risk muscle loss. Pairing a moderate deficit with a high protein intake and resistance training protects muscle while you lean out.
Frequently asked questions
Is there a minimum I shouldn't eat below?
As a rough floor, many guidelines suggest not dropping below about 1,200 kcal/day for women or 1,500 for men without medical supervision. If your target falls below that, we flag it.
Why did my weight loss stall?
As you lose weight your TDEE drops, so a deficit that once worked becomes maintenance. Recalculate every 4–5 kg and adjust.