Weight Loss Calculator
Jelly roll weight loss 2025
This topic creates a simple weight loss calculator where users input their current weight, goal weight, and daily calorie deficit. It estimates the number of days and weeks required to reach their goal.
Weight Loss Calculator
Calorie deficit per day to lose weight
To lose weight, you need to create a calorie deficit, meaning you consume fewer calories than your body burns. A general guideline is:
1 kg (2.2 lbs) of body fat ≈ 7700 kcal
This means that to lose 1 kg of body fat, you need a total calorie deficit of 7700 calories.
Recommended Daily Calorie Deficit for Weight Loss
| Weekly Weight Loss | Daily Calorie Deficit |
|---|---|
| 0.25 kg (0.55 lbs) | ~275 kcal/day |
| 0.5 kg (1.1 lbs) | ~550 kcal/day |
| 1 kg (2.2 lbs) | ~1100 kcal/day |
🔹 Safe Weight Loss Rate: 0.5 - 1 kg per week is considered healthy and sustainable.
🔹 Too High Deficit Risks: A deficit greater than 1100 kcal/day can lead to muscle loss, fatigue, and nutrient deficiencies.
How to Create a Calorie Deficit
- Reduce calorie intake – Eat smaller portions, avoid high-calorie foods, and opt for whole foods.
- Increase physical activity – Exercise helps burn extra calories and maintains muscle mass.
- Combine both methods – A mix of diet and exercise leads to sustainable weight loss.
Example Calculation:
- If you aim to lose 0.5 kg per week, you need a 550 kcal deficit per day.
- You can achieve this by:
- Eating 300 kcal less and
- Burning 250 kcal through exercise (e.g., 30 minutes of brisk walking).
Would you like a personalized calorie deficit calculator? 😊
