How to Calculate Calorie Deficit: A Step-by-Step Guide
Sets a daily calorie target for steady weight loss.
Health numbers are most useful when you track them consistently. A quick calculation turns everyday measurements into something you can act on, whether that is planning meals, training for a run or preparing for a clinic visit.
What you need
- Your TDEE (kcal)
- Target weight loss per week (kg)
Step by step
- Enter the your tdee (kcal).
- Enter the target weight loss per week (kg).
- The results update as you type, or press Calculate.
- Read the daily calorie target first, then the supporting figures below it.
The formula
1 kg of fat ≈ 7,700 kcal; daily deficit = weekly loss × 7,700 ÷ 7.
Worked 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
A second example
Now change the inputs to:
- Your TDEE (kcal): 2,750
- Target weight loss per week (kg): 0.5
the calculator returns:
- Daily calorie target: 2,200 kcal
- Daily deficit: 550 kcal
Practical tips
- Asian BMI cut-offs are lower than WHO's, so a 'normal' international BMI can still mean moderate risk.
- Measure at the same time of day, ideally in the morning, for consistent readings.
- Track trends over weeks rather than reacting to a single reading.
- Small, steady changes are easier to sustain than dramatic targets.
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.
Want to skip the arithmetic? The free Calorie Deficit Calculator does all of this instantly and updates as you type.
Run your own numbers: Calorie Deficit Calculator