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Calorie deficit calculator
To lose weight you eat a little under what you burn. Pick a pace and see your daily calories — and exactly how the deficit is calculated.
How the deficit is calculated
A kilo of body fat is about 7,700 kcal. To lose 0.5 kg a week you need a deficit of ~550 kcal a day (3,850 ÷ 7). kaliba subtracts that from your TDEE. A gentler pace means more food and is easier to hold.
FAQ
How big should a calorie deficit be?
For most people 0.5 kg a week (about 550 kcal/day) is a sustainable pace. Faster than ~1% of body weight per week gets hard to hold and risks muscle loss.
Why do I lose more the first week?
Early weight loss is largely water and gut contents, not fat. The trend over weeks is what tells you fat is moving.
Want this calculated for you every day?
kaliba does this whole calculation for you, keeps it updated as your weight moves, and shows the math every step. Free — no account to try.
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