If you want to lose weight steadily, the first question is how many calories to lose a pound a week, or a kilogram if you think in metric. The answer comes from one well-known figure: a pound of body fat stores roughly 3,500 calories, and a kilogram about 7,700. Turn that into a daily target and weight loss becomes a simple, predictable plan rather than guesswork. This guide shows the exact daily deficit for losing a pound or a kilogram a week, works through a real example using your own daily needs, and explains why going too fast backfires. To find your starting numbers, use our calorie calculator, then apply the maths below.
Quick answer: To lose one pound a week, aim for about a 500-calorie daily deficit, because a pound of fat holds roughly 3,500 calories (3,500 divided by 7 days = 500). To lose one kilogram a week, you need about a 1,100-calorie daily deficit. Keep weight loss gradual for safety.
The calories behind a pound and a kilogram
Losing fat means burning more energy than you eat, and the gap is measured in calories. The widely used estimates are that one pound of body fat is worth about 3,500 calories, and one kilogram about 7,700 calories.
To lose that weight over a week, you spread the deficit across seven days. This gives you a clear daily calorie target rather than a vague instruction to eat less.
| Weekly loss goal | Total weekly deficit | Daily deficit |
|---|---|---|
| 0.5 lb (0.25 kg) | ~1,750 cal | ~250 cal |
| 1 lb (0.45 kg) | ~3,500 cal | ~500 cal |
| 1 kg (2.2 lb) | ~7,700 cal | ~1,100 cal |
The daily deficit you need
The deficit is the difference between the calories you burn (your total daily energy expenditure, or TDEE) and the calories you eat.
Daily calorie target = TDEE – desired daily deficit
So the method is: find your TDEE, decide your weekly goal, and subtract the matching daily deficit from the table above. That target is how much you should eat each day.
A worked example
Suppose your TDEE, the calories you burn in a day, is 2,200.
- To lose 1 pound a week: 2,200 – 500 = eat 1,700 calories a day.
- To lose 0.5 pound a week: 2,200 – 250 = eat 1,950 calories a day.
In plain English: eating 1,700 calories a day against a 2,200-calorie burn creates a 500-calorie daily gap, which adds up to about one pound of fat loss per week. If you do not know your TDEE, our guide to how many calories you should eat a day explains how to find it.
Find your numbers first
Your daily target depends on your own calorie burn. Use our calorie calculator to estimate your maintenance calories, then subtract the deficit for your goal. Pair it with our BMR guide to understand where those calories come from.
How fast is safe?
Faster is not better. Most health authorities recommend losing about 0.5 to 1 kilogram, or 1 to 2 pounds, per week. That means a daily deficit of roughly 500 to 1,000 calories at most for the majority of people.
Very large deficits can cause muscle loss, fatigue, nutrient gaps, and a slower metabolism, and they are hard to sustain. As a general floor, women should not eat below about 1,200 calories a day, and men below about 1,500, without medical supervision. Slow and steady genuinely wins here. Our guide on the safe rate of weight loss covers this in more depth.
How to create the deficit
- Eat a little less. Smaller portions, fewer sugary drinks, and more filling protein and vegetables.
- Move a little more. Walking, exercise, and general activity raise the calories you burn.
- Combine both. Splitting the deficit between eating less and moving more is easier to sustain than either alone.
- Track for a while. Logging food for a week or two shows where the extra calories hide.
Remember the 3,500-calorie rule is an estimate. Your body adapts as you lose weight, so recalculate your TDEE every few kilograms and adjust.
Frequently asked questions
How many calories do I need to cut to lose a pound a week?
About 500 calories a day. Since one pound of fat holds roughly 3,500 calories, spreading that over seven days gives a 500-calorie daily deficit. You can create it by eating less, moving more, or both. Subtract 500 from your daily calorie burn (TDEE) to find how much to eat each day.
How many calories to lose 1 kg a week?
Roughly a 1,100-calorie daily deficit, because a kilogram of fat is about 7,700 calories, divided over seven days. That is an aggressive target for many people, sitting at the upper end of what is considered safe. If it leaves you very hungry or tired, aim for 0.5 kg a week with a smaller deficit instead.
Is a 500-calorie deficit enough to lose weight?
Yes. A consistent 500-calorie daily deficit typically produces around one pound of fat loss per week, which is a healthy, sustainable rate. Consistency matters more than size: a moderate deficit you can maintain for months beats a large one you abandon in a week. Recalculate as your weight changes.
Can I lose weight faster with a bigger deficit?
You can lose faster, but it comes with risks: muscle loss, fatigue, nutrient deficiencies, and a metabolism that adapts downward. Very low-calorie diets are hard to sustain and often lead to rebound weight gain. For most people, a deficit of 500 to 1,000 calories a day and a loss of 1 to 2 pounds a week is the safe sweet spot.
Why am I not losing a pound a week despite the deficit?
The 3,500-calorie rule is a simplification. Your calorie burn falls as you lose weight, water retention can mask fat loss on the scale, and calorie counts are often underestimated. Give it a few weeks, track carefully, recalculate your TDEE, and adjust. Trends over time matter far more than any single day.
The bottom line
To lose a pound a week, aim for about a 500-calorie daily deficit; to lose a kilogram a week, about 1,100. Find your daily calorie burn, subtract the deficit for your goal, and eat that amount, adjusting as your weight drops. Keep it in the safe range of 1 to 2 pounds a week, and treat the 3,500-calorie figure as a reliable guide rather than an exact law. Start by finding your numbers with our calorie calculator.
Sources
- U.S. Centers for Disease Control and Prevention. Losing Weight: Healthy Weight.
- National Institutes of Health. Body Weight Planner.
Further reading
For authoritative background on this topic, see Weight loss on Wikipedia.
Health disclaimer. This article is for general educational purposes only and provides estimates, not medical advice. Calorie needs and safe weight-loss rates vary by individual. Consult a qualified healthcare professional or dietitian before starting any weight-loss plan.
Last reviewed: July 2026