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Calorie Deficit for Weight Loss Rate Calculator

Weekly loss = deficit × 7 / 7700 kg (3500 kcal/lb rule).

Calculates the expected weekly weight loss from a daily caloric deficit, based on the approximation that 7,700 kcal = 1 kg of body fat (3,500 kcal/lb).

Daniel Oh By Daniel Oh
Published Last reviewed 1 min read

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Results

Enter values and click Calculate to see results.
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How to use this calculator

  1. Fill in the inputs above using the units you already have.
  2. Values update automatically as you type — no submit button needed.
  3. Hover any result row for the underlying formula and intermediate values.

Formula

Weekly loss (kg) = deficit_kcal × 7 / 7700; (lbs) = deficit × 7 / 3500

In depth

Calculates the expected weekly weight loss from a daily caloric deficit, based on the approximation that 7,700 kcal = 1 kg of body fat (3,500 kcal/lb).