Calculate the total calorie surplus or deficit needed to gain or lose a target number of kilograms, with daily targets over 30, 60, and 90 days.
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Calorie targets assume 7,700 kcal per kg of body fat. Actual results vary with metabolism, water retention, and body composition changes. Deficits beyond 1,000 kcal/day are not recommended without medical supervision.
Also in Energy & Metabolism
Health — Nutrition
Setting a weight goal is easy; understanding the calorie commitment required is more actionable. This converter takes a target weight change in kilograms and calculates the total calorie surplus or deficit needed, then breaks it into daily targets over 30, 60, and 90 days.
The total calorie commitment to change body weight by a target amount is straightforward using the 7,700 kcal/kg approximation. For most people, a daily deficit of 300–750 kcal represents a sustainable zone that produces meaningful fat loss while preserving lean mass.
For weight gain, a surplus of 200–500 kcal/day combined with structured resistance training is typically recommended for lean muscle building.
Frequently asked questions
Losing 10 kg requires a total deficit of 77,000 kcal. At 500 kcal/day this takes approximately 154 days (~5 months); at 750 kcal/day about 103 days (~3.5 months). Metabolic adaptation means later stages are somewhat slower.
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