Enter your weight, goal and deadline to get the daily calorie deficit and a pace check.
The calculator is a guide, not medical advice. If you have a health condition or are pregnant, talk to a doctor or dietitian.
As a rule of thumb 1 kg of body fat is about 7700 kcal. Daily deficit = kg to lose × 7700 ÷ (weeks × 7). A pace of up to roughly 0.5–1% of body weight a week and a deficit of up to 1000 kcal a day is usually considered safe. It is a guide only: the body adapts and real progress varies.
Usually 0.5–1 kg a week, and no more than about 1% of body weight.
About 7700 kcal. For example a 500 kcal deficit a day gives roughly 0.45 kg a week.
Your calorie need falls as you get lighter and water shifts the scale. Recheck your daily target with the calorie calculator.