Calculator Inputs
years
kg
kg
cm
weeks
Results
1,957
Daily calorieskcal/day
2,507
Maintenance (TDEE)kcal/day
-5.0 kg
Weight change
About This Calculator
This calculator works backward from your goal weight and timeline. It estimates your TDEE, then adds or subtracts the daily calorie shift needed to reach your target.
The 7,700 kcal Rule
Roughly 7,700 kcal equals 1 kg (3,500 kcal ≈ 1 lb) of body fat. We divide your total goal deficit or surplus across your timeframe to get a daily target.
A realistic pace is 0.25–0.5 kg (0.5–1 lb) per week. Very aggressive timelines may not be safe — aim for a sustainable daily intake.
Frequently Asked Questions
How many calories to lose 1 kg a week?
About a 1,100 kcal daily deficit (7,700 ÷ 7). That is aggressive for most people — a 500–750 kcal deficit (0.5 kg/week) is usually more sustainable.
Why does my daily target look too low?
A short timeframe with a large weight gap creates an unsafe deficit. Lengthen the timeframe and the daily target rises to a healthier level.