Calorie Deficit Calculator
What is a calorie deficit? A calorie deficit occurs when you consume fewer calories than your body burns in a day. Since one kilogram of body fat contains approximately 7,700 calories, creating a consistent daily deficit of 500–750 kcal produces safe, sustainable fat loss of roughly 0.5–0.7 kg per week — without sacrificing muscle or metabolic health.
Understanding Your Calorie Deficit
What is a Calorie Deficit?
One pound of body fat contains roughly 3,500 calories (7,700 kcal per kilogram). By eating fewer calories than you burn each day, your body turns to stored fat as fuel. A deficit of 500 kcal/day equates to roughly 0.5 kg of fat loss per week. The key is making the deficit large enough to produce results, but small enough to preserve muscle and metabolic rate.
Finding Your Safe Zone
Research consistently shows a daily deficit of 500–750 kcal is the sweet spot for fat loss. Going above 1,000 kcal/day risks muscle catabolism, hormonal disruption, nutrient deficiencies, and metabolic adaptation — where your body responds by slowing down. Minimum intake is generally 1,200 kcal/day for women and 1,500 kcal/day for men.
Track Your Deficit in Real Time
Knowing your calorie target is just the start. The FitScanned app uses AI photo scanning to log every meal instantly — so you always know exactly where you stand.