Calorie deficit calculator
See your daily burn and what to eat at four different paces, instantly. Add your target weight to see how many weeks it takes.
Manage your deficit with a log, not a guess
NutriOS sets this target with the same formula; a photo of your plate counts every item and shows what is left for the day.
What is a calorie deficit?
Eating fewer calories than you burn in a day. Your body covers the gap from its stores, largely fat. Calorie deficit = daily expenditure (TDEE) − calories eaten.
How many calories are in a kilo of fat?
One kilogram of body fat is taken as about 7,700 kcal (about 3,500 kcal per pound). Losing 0.5 kg a week needs 0.5 × 7,700 / 7 ≈ 550 kcal a day; 1 kg a week about 1,100 kcal. It is an approximation; water loss in the first weeks can make the scale drop faster.
How big a deficit is safe?
For most adults 0.25–0.5 kg a week is sustainable. The calculator never sets a target below 1,200 kcal for women or 1,500 kcal for men, nor below the level your protein need requires; NutriOS uses the same floor.
How do I track the deficit?
The number only works if you log what you eat accurately. The most common miss is oil and sauces. An app that counts every item on a photo of your plate closes that gap.
FAQ
How do I calculate a calorie deficit?
First find your daily burn (TDEE): BMR × activity factor. Then subtract 275–1,100 kcal a day depending on your pace. The calculator shows what to eat for each pace.
How many calories make a kilo?
About 7,700 kcal per kilogram (about 3,500 per pound). Losing 1 kg a week needs roughly a 1,100 kcal daily deficit, which is hard for most people.
Why am I not losing weight in a deficit?
Usually unlogged calories: cooking oil, sauces, drinks. Water retention can also hold the scale still for days; look at the trend over two or three weeks.