Calorie deficit calculator.
The daily calorie deficit and rough timeline to reach your goal weight. Runs in your browser.
Log it in one tap
Ready to start the deficit? Snap a photo and Nourish's AI logs the calories and macros for you.
How a calorie deficit works
You lose weight when you eat fewer calories than you burn. Since roughly 7,700 calories equals a kilo of body fat, a 0.5 kg/week loss needs about a 550-calorie daily deficit. Pick a pace you can keep — slower is more sustainable and protects muscle.
Find your maintenance calories first, then subtract this deficit. Track it with the calorie database.
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