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Losing weight at a steady, sustainable pace comes down to a consistent daily calorie deficit — this calculator turns a weight-loss goal and timeline into a concrete daily number.
This calculator finds the daily calorie deficit needed to reach a goal weight by a target date, and your target daily intake if you provide your maintenance calories.
How it works
Enter your current weight, goal weight, and the number of days you want to give yourself. The calculator finds the total calorie deficit needed (using the common approximation that 1 kg of body fat equals about 7,700 calories) and spreads it evenly across the available days.
- Enter current weight (kg).
- Enter goal weight (kg).
- Enter days to reach goal.
- Enter daily maintenance calories (optional).
- Click Calculate to see your results.
Examples
5 kg in 60 days
Losing 5 kg over 60 days requires a daily deficit of about 642 calories — from a 2,200-calorie maintenance level, that's a target intake of roughly 1,558 calories per day.
Who should use it
- Planning a daily calorie target for a weight-loss goal.
- Checking whether a weight-loss timeline implies a reasonable or overly aggressive daily deficit.
Industry applications
- Nutrition and diet planning
- Fitness coaching
Advantages
- Converts an abstract weight-loss goal into a concrete daily number.
- Optionally shows a target daily calorie intake alongside the deficit.
Limitations
- Uses a fixed calories-per-kilogram approximation that doesn't account for individual metabolic differences.
Common mistakes to avoid
- Setting an unrealistically short timeline, which produces an extreme and likely unsustainable daily deficit.
- Treating the 7,700 calories/kg figure as an exact, individually-precise number rather than a widely used approximation.
Best practices
- Aim for a moderate, sustainable deficit (commonly 500-750 calories/day for many people) rather than the most aggressive timeline possible — consult a doctor or dietitian before pursuing rapid weight loss.
Tips
- If the calculated daily deficit looks extreme, try extending your timeline rather than pushing your calorie intake very low — a longer, moderate deficit is generally easier to sustain.