Calorie Deficit: Your Questions Answered
These are the questions people ask most often about calorie deficit. Each answer is short; follow the links for the full detail.
What does a calorie deficit calculation tell me?
Sets a daily calorie target for steady weight loss.
What is the formula?
1 kg of fat ≈ 7,700 kcal; daily deficit = weekly loss × 7,700 ÷ 7.
What do I need to enter?
Your TDEE (kcal), Target weight loss per week (kg).
Is this a medical assessment?
No. These are general estimates. Speak to a doctor or polyclinic for advice about your health.
Can you show an example?
For example, with these inputs:
- Your TDEE (kcal): 2,200
- Target weight loss per week (kg): 0.5
the calculator returns:
- Daily calorie target: 1,650 kcal
- Daily deficit: 550 kcal
Any tips?
- Asian BMI cut-offs are lower than WHO's, so a 'normal' international BMI can still mean moderate risk.
- Small, steady changes are easier to sustain than dramatic targets.
- Singapore's heat and humidity raise fluid needs, especially when exercising outdoors.
Background
Singapore's tropical climate means you lose more fluid through sweat, even when you are not exercising. Thirst, urine colour and how you feel are good guides, and needs rise during outdoor activity or heat waves.
Simple measurements such as weight, height and waist circumference are widely used to screen for health risks because they are cheap and easy to repeat. They are not diagnoses, but tracked over time they show whether lifestyle changes are working.
Any health calculator gives a general estimate. If a result worries you, or you are pregnant, managing a chronic condition or planning a big change in diet or exercise, speak to a doctor, polyclinic or dietitian.
Related calculations
- Heart Rate Zone Calculator: Shows heart-rate training zones from your age.
- Waist-to-Height Ratio Calculator: A ratio above 0.5 suggests increased health risk.
- Protein Intake Calculator: Estimates daily protein needs.
- Steps to Kilometres Calculator: Converts step counts (like your Healthy 365 tracker) to distance.
Try it yourself with the Calorie Deficit Calculator.
Run your own numbers: Calorie Deficit Calculator