Calorie Deficit Calculator
Sets a daily calorie target for steady weight loss.
Result
- Daily calorie target
- 1,650 kcal
- Daily deficit
- 550 kcal
How to use the calorie deficit calculator
- 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.
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
Background
Energy needs depend on age, sex, size and activity. Formulas such as Mifflin-St Jeor estimate resting needs, and an activity multiplier turns that into daily needs. Real requirements vary by a few hundred calories, so adjust based on how your weight changes over several weeks.
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.
Frequently asked questions
How does the calorie deficit calculator work?
It applies this formula: 1 kg of fat ≈ 7,700 kcal; daily deficit = weekly loss × 7,700 ÷ 7.
Is this a medical assessment?
No. These are general estimates. Speak to a doctor or polyclinic for advice about your health.