Calorie Deficit Calculator
Calculate how many calories you need to eat to lose weight at a safe, sustainable rate.
What Is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. This forces your body to use stored energy to make up the difference, resulting in weight loss over time.
The size of your deficit determines how quickly you lose weight. A moderate deficit of 500 calories per day typically leads to about 0.5 kg of weight loss per week.
Use Avitra to track daily intake and keep the target consistent with meals, training and body progress.
Frequently asked questions
What is a safe calorie deficit?
For most people 300–500 kcal per day, which leads to roughly 0.25–0.5 kg of weight loss per week. Larger deficits are harder to sustain and can cost muscle.
How many calories is 1 kg of body fat?
Roughly 7,700 kcal. A daily 500 kcal deficit adds up to about 0.5 kg of fat loss per week.
Why am I not losing weight in a calorie deficit?
Common reasons: underestimated portions, weekend overshoots, water retention masking fat loss, or an overestimated activity level. Track consistently for a few weeks before changing anything.
Should I eat back exercise calories?
If your activity level already includes exercise, don't add them again. Log workouts, but treat extra calorie credits cautiously — trackers often overestimate burn.