How many calories should I cut to lose 1 kg of body fat?

Approximately 7,700 kcal equals 1 kg of body fat. A safe deficit is 500–750 kcal per day, which typically results in 0.5–1 kg of weight loss per week. Larger deficits may cause muscle loss, fatigue, and nutritional deficiencies.

Is a calorie surplus necessary for muscle gain?

A calorie surplus is optimal for muscle gain. A small surplus of 250–500 kcal/day combined with progressive strength training supports lean muscle growth. A 250 kcal surplus typically results in ~0.25 kg of muscle gain per week, minimizing excess fat gain.

How long will it take to reach my weight goal?

Using the formula: Target weeks = (current weight − goal weight) × 7,700 ÷ daily calorie deficit. For example, losing 10 kg with a 500 kcal/day deficit = 77,000 ÷ 500 = 154 days (~22 weeks). This assumes consistent adherence.

Can I lose weight without creating a calorie deficit?

No. Weight loss fundamentally requires a calorie deficit. However, other factors like strength training (which preserves muscle), protein intake (which preserves metabolism), and sleep quality (which manages hunger hormones) significantly improve the quality of your weight loss.

Should I change my deficit if progress stalls?

Yes. After 4-6 weeks with no progress, your body has adapted to the deficit. Options include: (1) increase deficit by 100-200 kcal, (2) increase activity level, (3) check measurement accuracy, or (4) recalculate TDEE (it may have decreased with weight loss).

Calorie Deficit/Surplus Planner

Plan safe daily calories to lose, gain, or maintain weight—based on your BMR and activity level. Get goal-based targets with smart caps for sustainable results.

Goal Timeframe (days) Age (years) Gender Height (cm) Current Weight (kg) Target Weight (kg) Activity Level

BMR

1,739 kcal/day

Basal Metabolic Rate

TDEE

2,695 kcal/day

Total Daily Energy Expenditure

Lose (kcal/day)

513

Recommended deficit

Target Calories
2,182 kcal/day
What to eat per day

2,695

TDEE

513

Deficit

2,182

Target

Goal: 6.0 kg loss. With a suggested deficit of 513 kcal/day, projected time is 91 days. (Different from your entered 90 days due to safe limits.)

Tip: Many people find ~0.25–0.75 kg/week loss or ~0.15–0.5 kg/week gain sustainable.

Calorie Deficit / Surplus Planner – Manage Weight Smartly

What is a Calorie Planner?

A calorie planner helps you design a daily calorie intake plan to achieve specific goals such as weight loss, maintenance, or weight gain. By adjusting calories consumed versus calories burned, you can create a calorie deficit (for fat loss) or a calorie surplus (for muscle gain).

Why Use a Calorie Deficit or Surplus Planner?

📉 Lose weight by creating a safe and sustainable calorie deficit
💪 Gain muscle by staying in a healthy calorie surplus
⚡ Maintain current weight with balanced calorie intake
🍎 Build awareness of your food habits and energy needs

How Does the Calorie Planner Work?

The calculator estimates your daily calorie requirements using your BMR (Basal Metabolic Rate) and activity level. You can then choose whether to add or subtract calories based on your goal:

Deficit: Eat fewer calories than you burn → weight loss
Surplus: Eat more calories than you burn → weight/muscle gain
Maintenance: Balance intake with expenditure → stable weight

Recommended Calorie Adjustments

➡️ Weight Loss: 500–750 kcal/day deficit (about 0.5–1 kg/week)
➡️ Weight Gain: 250–500 kcal/day surplus (supports lean muscle growth)
➡️ Maintenance: Stay around your TDEE (Total Daily Energy Expenditure)

FAQs about Calorie Planning

How many calories should I cut to lose 1 kg? ⌄

Is a calorie surplus good for muscle gain? ⌄

Can I lose weight without counting calories? ⌄

What is the best calorie deficit for fat loss? ⌄

References:
• Mifflin MD, et al. A new predictive equation for resting energy expenditure (1990).
• WHO/FAO/UNU Expert Consultation on Human Energy Requirements.
• NIH & CDC guidance on healthy weight management.