Health - calorie deficit
What calorie deficit do I need to lose 1.0 kg per week?
Answer
1100
kcal / day deficit
(1 kg × 7700 kcal/kg) ÷ 7 days = 1100 kcal/day
How we got there
- 011 kg of body fat ≈ 7700 kcal of stored energy
- 02To lose 1 kg/week: 1 × 7700 = 7700 kcal/week deficit
- 03Per day: ÷ 7 = 1100 kcal/day below your TDEE
- 04For sustainable loss, keep daily deficit ≤ 25% of TDEE.
Want to try other values?
Find your TDEE first →Related answers