How many calories to lose 1 kg?

Creating a safe calorie deficit for sustainable fat loss

Calorie Deficit Needed
7,700 calories

You need to burn 7,700 more calories than you consume to lose 1 kg of body fat

How It Works

Weight loss happens when you create a calorie deficit — burning more calories than you consume. Since 1 kg of body fat contains approximately 7,700 calories, you need to create a total deficit of 7,700 calories to lose 1 kg.

This deficit doesn't have to happen in one day. It's typically spread over days or weeks for safe, sustainable weight loss.

Recommended Daily Deficits

Recommended

500 calories/day

0.5 kg per week

Sustainable, healthy rate of fat loss

Moderate

750 calories/day

0.7 kg per week

Faster results, still manageable

Aggressive

1,000 calories/day

1 kg per week

Maximum safe deficit for most people

Three Ways to Create a Deficit

1

Reduce Food Intake

Eat fewer calories than your body needs. Example: If you need 2,000 calories/day, eat 1,500 to create a 500-calorie deficit.

2

Increase Activity

Burn more calories through exercise. Example: Run for 45 minutes to burn ~500 extra calories while maintaining your usual diet.

3

Combine Both (Best)

Reduce intake by 250 calories and burn 250 through activity. This balanced approach is easier to maintain long-term.

Timeline Examples

Daily Deficit
Time to Lose 1 kg
Time to Lose 5 kg
300 cal
26 days
4.3 months
500 cal
15 days
2.5 months
750 cal
10 days
1.7 months
1,000 cal
8 days
1.3 months

Important Safety Guidelines

  • Minimum intake: Don't go below 1,200 cal/day (women) or 1,500 cal/day (men)
  • Rate of loss: Aim for 0.5-1 kg per week maximum
  • Protein intake: Maintain adequate protein to preserve muscle mass
  • Nutrient density: Focus on whole foods to meet vitamin and mineral needs
  • Medical supervision: Consult a healthcare provider before significant dietary changes
  • Sustainable habits: Choose methods you can maintain long-term

Why You Might Not Lose Exactly 1 kg

While 7,700 calories is a good rule of thumb, actual weight loss can vary due to:

  • Water retention and fluctuations
  • Muscle gain (if strength training)
  • Metabolic adaptation over time
  • Accuracy of calorie tracking
  • Individual metabolic differences

Track your progress over weeks, not days, for a more accurate picture.

Track Your Progress with Calco

Our free calorie counter makes it easy to monitor your daily intake, maintain your deficit, and reach your weight loss goals with confidence.

Download Calco

Related Resources