Weight Goals
Calories to Lose 1 kg Calculator
Estimate the cumulative calorie deficit and arithmetic duration for losing 1 kg or another amount at your selected daily deficit.
Your estimate
A clearer picture starts here.
Enter your details and calculate to see your estimate, the breakdown and what to explore next.
Transparent formulas Clear
assumptions
An educational estimate, not a measurement or medical advice.
Behind the numbers
How this calculator works
Energy deficit ≈ kilograms × 7,700. Days ≈ cumulative deficit ÷ daily deficit.
A worked example
1 kg corresponds to about 7,700 kcal; at 500 kcal/day that is 15.4 days in the simplified model.