How much weight can I lose per week?

Safe, sustainable weight loss is 0.5-1 kg (1-2 lbs) per week. This requires a daily calorie deficit of approximately 500-1000 calories. Larger deficits can lead to muscle loss, nutritional deficiencies, and metabolic slowdown.

How many calories are in a pound of fat?

Approximately 3,400-3,500 calories make up one pound of body fat. In metric terms, about 7,700 calories equal one kilogram of fat. This is why creating a consistent daily deficit of 500-1000 calories results in 1-2 lbs of weight loss per week.

What is a healthy calorie deficit?

A healthy calorie deficit is typically 300-1000 calories below your Total Daily Energy Expenditure (TDEE). Deficits exceeding 1000 calories per day are considered aggressive and should only be undertaken under medical supervision.

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Weight Loss Predictor

Predict weekly and monthly weight loss

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Daily Energy Expenditure (calories)

Use our TDEE Calculator to find this.

Daily Caloric Intake (calories)

1 kg of body fat ≈ 7,700 kcal. 1 lb ≈ 3,400 kcal. A safe deficit is 300-1000 calories per day.

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Enter your daily energy expenditure and intake to predict your weight change

Last updated: July 25, 2026Author: HealthFitCalc TeamCategory: Nutrition & Weight ManagementReviewed by Health Professionals

References

Wishnofsky M. Caloric equivalents of gained or lost weight. Am J Clin Nutr. 1958;6:542-6.
National Institutes of Health (NIH) - Managing Overweight and Obesity in Adults
Centers for Disease Control and Prevention (CDC) - Healthy Weight Loss Guidelines

About Weight Loss Predictor

How It Works

The Weight Loss Predictor calculates your daily energy balance (expenditure minus intake) and projects how it translates to weight change over time. It uses the established conversion of approximately 7,700 calories per kilogram (3,400 per pound) of body fat.

How to Interpret Results

A negative daily balance (deficit) means you are burning more than you consume, resulting in weight loss. A positive balance (surplus) means weight gain. The weekly and monthly projections show expected weight change if you maintain that daily balance consistently.

Healthy Guidelines

Aim for a deficit of 300-1000 calories per day for safe, sustainable weight loss of 0.5-1 kg (1-2 lbs) per week. Larger deficits are flagged as aggressive and may be unsustainable or unhealthy without medical supervision.

Limitations

Weight loss is not purely linear — water weight fluctuations, hormonal changes, metabolic adaptation, and changes in physical activity affect actual results. This tool provides mathematical projections, not guarantees. Individual results will vary.

HealthFitCalc TeamHealth & Fitness Editors

Last reviewed: July 25, 2026

Medical Disclaimer: This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health provider with any questions regarding your health.