Calorie Deficit Calculator for Fat Loss
Calculate your target daily calorie intake, projected weight loss timeline, and safe deficit rate without metabolic slowdown.
🎯 Fat Loss Goal & Timeline
Total Weight to Lose
10.0 kg
Estimated Time to Goal
20 Weeks
The 7,700 kcal Rule for 1 kg Fat Loss
Scientific evidence demonstrates that approximately 7,700 kcal deficit results in 1 kg (2.2 lbs) of pure adipose fat loss. A daily 500 kcal deficit accumulates to a 3,500 kcal weekly deficit (~0.45-0.5 kg fat loss).