Calorie Deficit Calculator — Weight Loss Rate

Sex

Age (years)

Weight (kg)

Height (cm)

Activity level

Goal weight (kg)

Pace

How a calorie deficit works

A calorie deficit means consuming fewer calories than you burn. Your body covers the shortfall from stored energy — which is how fat loss happens.

Roughly 7,700 kcal is stored in 1 kg of body fat (about 3,500 kcal per pound). So:

Daily deficit	Weekly deficit	Expected loss
250 kcal	1,750 kcal	~0.23 kg/week
500 kcal	3,500 kcal	~0.45 kg/week
750 kcal	5,250 kcal	~0.68 kg/week
1,000 kcal	7,000 kcal	~0.91 kg/week

Why the scale disagrees in the short term

Daily weight is dominated by water, glycogen, sodium and gut contents. A single day can swing 1–2 kg with no change in body fat whatsoever. Judge progress on a 7-day rolling average across two to three weeks, never a single morning.

Two ways to create the deficit

Eat less — the larger and more reliable lever. Small portion and drink changes add up fast.
Move more — walking is the most sustainable option because it adds little recovery cost and is easy to repeat daily.

Combining both is usually easier than an extreme version of either. Trakon logs both halves of the equation so the deficit is visible rather than guessed.

Frequently asked questions

What is a safe calorie deficit?

For most people 300–750 kcal per day, producing 0.25–0.7 kg of loss per week, is both effective and sustainable. Larger deficits work faster but raise the risk of muscle loss, fatigue, hunger and giving up.

Why am I in a deficit but not losing weight?

The most common causes are underestimating portions, forgetting drinks and snacks, water retention masking fat loss, and a TDEE estimate that is too high. Track consistently for two to three weeks before concluding the deficit is not working.

Is the 7,700 kcal per kg rule exact?

It is a useful approximation, not a law. Real loss includes some lean tissue and water, and metabolic adaptation slows the rate over time. Expect actual results to lag the linear prediction slightly, especially later in a diet.

Do I need to eat back exercise calories?

If your TDEE already includes an activity multiplier, no — that would double count. Only add calories back if you calculated your target from BMR alone, or if training volume rises sharply above your normal week.

Related tools & guides

TDEE CalculatorFind your maintenance calories first Macro CalculatorSplit your deficit calories What is a calorie deficit?Full beginner explainer Weight Loss TrackerTrack the trend, not the noise

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The Trakon app is listed in the stores as “DailyCal – Food Calorie Tracker”. Why?