Calorie Deficit Calculator
Daily calories to lose or gain weight at a chosen rate.
kcal
kg/week
Daily calorie target
1,950kcal
to lose 0.5 kg/week
Maintenance
2,500kcal
Daily deficit
550kcal
Weekly total
3,850kcal
ShowHide the working
- 10.5 kg/week × 7,700 kcal/kg = 3,850 kcal/week
- 2÷ 7 = 550 kcal/day deficit
- 3Target = 2,500 − 550 = 1,950 kcal
Formula
daily change = weekly kg × 7700 ÷ 7How it works
The daily calorie target for a chosen rate of weight change, based on roughly 7,700 kcal per kilogram of body weight.
Example
To lose 0.5 kg a week from a 2,500 kcal maintenance, aim for about 1,950 kcal/day.
For general information only, not medical advice. Individual needs vary — consult a qualified health professional. Very low intakes can be unsafe.
About the Calorie Deficit Calculator
Daily calories to lose or gain weight at a chosen rate. It sits in the Health & Fitness section of NWS Calc, a free collection of calculators that run entirely in your browser. There is no signup, no paywall and no tracking — open the page, enter your numbers, get an answer.
Frequently asked questions
- Is the Calorie Deficit Calculator free to use?
- Yes. Every calculator on NWS Calc is completely free, with no signup, no usage limits and no ads.
- Does my data leave my device?
- No. The Calorie Deficit Calculator runs entirely in your browser using JavaScript. Nothing you type is uploaded, logged or stored on a server.
- Can I use the Calorie Deficit Calculator on my phone?
- Yes. The page is fully responsive and works in any modern mobile or desktop browser — there is nothing to install.
- What else is in Health & Fitness?
- BMI, body fat, calories, macros, heart rate and training numbers. You can browse the full Health & Fitness category for related calculators.