Calorie Deficit Calculator
Calculate how long it will take to reach your goal weight. Get your daily calorie target and projected timeline.
How much calorie deficit to lose 0.5kg per week?
To lose 0.5kg/week, create a 500 calorie daily deficit (3,500 cal/week). For 1kg/week, you need a 1,000 cal/day deficit. The deficit is calculated by subtracting your target calories from your TDEE (total daily energy expenditure).
Calculate Your Timeline
Enter your details to see your weight change timeline
Calculate how long it will take to reach your goal weight
About Calorie Deficits
1 kg of body fat contains approximately 7,700 calories. To lose 0.5 kg per week, you need a daily deficit of about 550 calories.
Safe rate of loss: 0.5-1% of body weight per week. Faster rates may lead to muscle loss, metabolic adaptation, and nutrient deficiencies.
Minimum calories: Women shouldn't go below 1,200 kcal/day and men below 1,500 kcal/day without medical supervision.
Note: These are estimates. Real-world weight loss varies due to water retention, muscle changes, and metabolic adaptation. Weigh yourself weekly and adjust calories based on actual progress.
Verwandte Tools
Want AI to track your progress automatically?
Arvo monitors your actual weight changes, adjusts calories based on results, and keeps you on track.
- Automatic progress tracking
- Calorie adjustments
- Personalized coaching
Want to Learn More?
Dive deeper into the science of fat loss and nutrition with our comprehensive guides.
The Calorie Deficit Formula
Understanding the math behind weight loss helps you set realistic expectations:
Where TDEE (Total Daily Energy Expenditure) is the total calories your body burns per day, and Deficit is the calorie reduction needed to lose weight.
This is the energy stored in 1kg of adipose tissue
7,700 ÷ 14 days = 550 calories per day
Safe middle ground for most people
More aggressive, requires discipline
Example Calculation
Your TDEE is 2,400 calories and you want to lose 0.5kg per week:
- 1Required deficit: 7,700 ÷ 14 = 550 calories/day
- 2Daily target: 2,400 − 550 = 1,850 calories/day
- 3Weekly deficit: 550 × 7 = 3,850 calories/week
Practical Examples: Your Weight Loss Timeline
Here's how long different weight loss goals typically take with a sustainable approach:
Lose 5kg
10-20 weeks (0.25-0.5 kg/week)
7-10 weeks (0.5-0.75 kg/week)
Great for small adjustments or maintaining muscle while cutting
Lose 10kg
20-40 weeks (5-10 months)
14-20 weeks (3.5-5 months)
Include 1-2 diet breaks for better adherence
Lose 15kg
30-60 weeks (7-15 months)
20-30 weeks (5-7.5 months)
Plan for 2-3 maintenance phases to prevent metabolic adaptation
Lose 20kg+
40-80 weeks (10-20 months)
27-40 weeks (6.5-10 months)
Lifestyle change mindset - this is a marathon, not a sprint
💡 These timelines assume consistent adherence. Real progress includes plateaus, social events, and life happening. Add 20-30% buffer time for realistic expectations.
Recommended Calorie Deficits by Body Type
Your ideal deficit depends on how much fat you have to lose. Leaner individuals need smaller deficits to preserve muscle:
| Körperfett % | Empfohlenes Defizit | % des TDEE | Hinweise |
|---|---|---|---|
| Men >25% / Women >35% | 750-1000 cal | 25-30% | Higher body fat = larger safe deficit |
| Men 20-25% / Women 28-35% | 500-750 cal | 20-25% | Moderate deficit, good balance |
| Men 15-20% / Women 22-28% | 400-500 cal | 15-20% | Slower loss, better muscle retention |
| Men 12-15% / Women 18-22% | 300-400 cal | 10-15% | Minimize muscle loss priority |
| Men <12% / Women <18% | 200-300 cal | 5-10% | Very slow cuts, competition prep |
⚠️ Never go below 1,200 calories/day (women) or 1,500 calories/day (men) without medical supervision. Extreme deficits cause muscle loss, hormonal issues, and nutrient deficiencies.
Understanding Calorie Deficits
A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored energy (fat) for fuel, resulting in weight loss.
The size of your deficit determines how quickly you lose weight. A larger deficit means faster weight loss, but also increases the risk of muscle loss, fatigue, and metabolic adaptation.
Recommended Rates of Weight Loss
The optimal rate depends on your starting point and goals:
| Rate | Typ | Am besten für |
|---|---|---|
| 0.25-0.5 kg/week | Conservative | Best for those with less to lose, athletes, or those prioritizing muscle retention |
| 0.5-0.75 kg/week | Moderate | Good balance of speed and sustainability for most people |
| 0.75-1 kg/week | Aggressive | Suitable for those with significant weight to lose, requires discipline |
| >1 kg/week | Not recommended | High risk of muscle loss, metabolic adaptation, and nutrient deficiencies |
The Science Behind Weight Loss
Energy Balance
Weight loss is fundamentally about energy balance. 1 kg of body fat contains approximately 7,700 calories of stored energy.
Metabolic Adaptation
As you lose weight, your body adapts by burning fewer calories. This is why weight loss often slows down over time.
Non-Linear Progress
Weight loss isn't linear. Water retention, hormones, and digestive contents cause daily fluctuations of 1-2 kg.
Muscle Matters
Muscle burns more calories at rest. Preserving muscle through protein intake and resistance training keeps your metabolism higher.
Tips for Successful Weight Loss
- Track your food intake accurately using a food scale and calorie tracking app
- Weigh yourself at the same time each day (morning, after bathroom) and look at weekly averages
- Prioritize protein (1.6-2.2g per kg of body weight) to preserve muscle
- Strength train 2-4 times per week to maintain muscle mass
- Get 7-9 hours of quality sleep per night
- Include diet breaks (1-2 weeks at maintenance) every 8-12 weeks for long diets
Common Calorie Deficit Myths Debunked
❌ Cutting more calories means faster fat loss
✅ Extreme deficits cause muscle loss and metabolic adaptation. A moderate deficit (300-750 cal) preserves muscle and is more sustainable.
❌ Your metabolism slows down permanently in a deficit
✅ Metabolic adaptation is modest (5-15%) and reversible. NEAT (daily activity) drops more than metabolism itself. Both return to normal when eating resumes.
❌ You must eliminate carbs to lose fat
✅ No macronutrient must be eliminated. Caloric deficit is what matters for fat loss. Carbs support training performance and can be part of any successful diet.
❌ Eating at night makes you gain weight
✅ Meal timing doesn't affect fat loss - total daily calories do. Late eating only matters if it leads to overeating.
❌ You can target where you lose fat
✅ Spot reduction doesn't exist. Fat loss occurs systemically based on genetics. You can't choose to lose belly fat first.
Frequently Asked Questions
Wie berechne ich mein Kaloriendefizit?
Um dein Kaloriendefizit zu berechnen: (1) Bestimme deinen TDEE (Gesamtenergieumsatz), (2) Ziehe 300-750 Kalorien ab, je nach gewuenschter Abnehmgeschwindigkeit, (3) Das Ergebnis ist dein taegliches Kalorienziel zum Abnehmen. Unser Rechner macht das automatisch.
Wie lange dauert es, Gewicht zu verlieren?
Die Dauer haengt davon ab, wie viel du abnehmen moechtest und mit welcher Geschwindigkeit. Ein sicheres Tempo liegt bei 0,5-1% des Koerpergewichts pro Woche. Zum Beispiel dauert es bei 10kg Gewichtsverlust mit 0,5kg/Woche etwa 20 Wochen (5 Monate).
Was ist ein sicheres Kaloriendefizit?
Ein sicheres Defizit liegt typischerweise bei 300-750 Kalorien unter deinem TDEE. Das fuehrt zu 0,25-0,75 kg Gewichtsverlust pro Woche. Unter 1200 Kalorien/Tag fuer Frauen oder 1500 fuer Maenner zu gehen, wird ohne aerztliche Betreuung nicht empfohlen.
Verliere ich Muskeln bei einem Kaloriendefizit?
Du kannst Muskelverlust minimieren durch: (1) Ein moderates Defizit (nicht extrem), (2) Ausreichend Protein essen (1,6-2,2g pro kg Koerpergewicht), (3) Regelmaessiges Krafttraining, (4) Genug Schlaf.
Wie genau ist dieser Rechner?
Der Rechner liefert Schaetzungen basierend auf etablierten Formeln. Die tatsaechlichen Ergebnisse variieren aufgrund von metabolischer Anpassung, Wasserschwankungen und individuellen Unterschieden. Wiege dich woechentlich und passe die Kalorien anhand des tatsaechlichen Fortschritts an.
Was ist der TDEE und warum brauche ich ihn?
Der TDEE (Gesamtenergieumsatz) ist die Gesamtzahl der Kalorien, die du pro Tag verbrennst. Um abzunehmen, musst du weniger Kalorien essen als dein TDEE. Nutze unseren TDEE-Rechner, um deinen zu ermitteln.
Wie viele Kalorien stecken in 1kg Koerperfett?
Ein Kilogramm Koerperfett enthaelt ungefaehr 7.700 Kalorien. Das bedeutet, um 1kg pro Woche abzunehmen, brauchst du ein taegliches Defizit von etwa 1.100 Kalorien. Fuer 0,5kg pro Woche brauchst du ein Defizit von 550 Kalorien taeglich.
Soll ich verbrannte Trainingskalorien zurueckessen?
Das haengt von deinen Zielen ab. Zum Abnehmen solltest du nicht alle Trainingskalorien zurueckessen, da Tracker den Verbrauch oft ueberschaetzen. Ein konservativer Ansatz ist, 50% der getrackten Trainingskalorien zurueckzuessen. Wenn du zu schnell abnimmst oder dich erschoepft fuehlst, iss mehr zurueck.
Warum stagniert mein Gewichtsverlust?
Plateaus treten aus verschiedenen Gruenden auf: (1) Metabolische Anpassung - dein Koerper verbrennt weniger Kalorien, wenn du abnimmst, (2) Erhoehte Wassereinlagerung, (3) Unterschaetzung der Nahrungsaufnahme. Um es zu ueberwinden: Berechne deinen TDEE bei deinem neuen Gewicht neu, mache 1-2 Wochen Diaetpause oder erhoehe die Aktivitaet.
Sind 1.200 Kalorien zu wenig?
Fuer die meisten Menschen sind 1.200 Kalorien zu wenig und koennen zu Naehrstoffmangel, Muskelverlust und Stoffwechselverlangsamung fuehren. Frauen sollten generell nicht unter 1.200 kcal/Tag und Maenner nicht unter 1.500 kcal/Tag gehen, ohne aerztliche Betreuung. Ein moderates Defizit ist langfristig nachhaltiger.
Automatic Calorie Tracking
This calculator gives you a target. Arvo tracks your actual progress, adjusts your calories based on results, and helps you stay on track with personalized coaching.
Try Arvo Free