What is a calorie deficit?
A calorie deficit means you eat less than you burn. Fat loss is slow: about 0.5 to 1 kg per week with a 500 to 750 kcal daily gap (CDC, Mayo Clinic). This calculator will not plan faster than 1 kg per week.
The week-by-week line is fat-loss pace, not what the scale does on day 3. Week 1 can drop extra water and glycogen. That is why “lose 5 kg in two weeks” is mostly a water story. Read how to lose 5 kg in two weeks for that distinction, then use this page for the honest date.
Maintenance comes from the Mifflin–St Jeor equation × activity, same as our TDEE calculator. After you have a daily target, split it with the macro calculator and keep protein with the protein calculator.
How the timeline is calculated
About 7,700 kcal is the usual planning figure for 1 kg of body fat. A 0.5 kg/week pace is roughly a 550 kcal daily deficit; 1 kg/week is about 1,100 kcal. If that would push intake under 1,200 kcal, we raise calories and stretch the timeline. Unsupervised diets under 800 kcal belong in clinic, not in a web form.
Your metabolism also shifts as you lose weight, so treat the chart as a starting plan. Log for 2 to 3 weeks, then adjust. The daily calorie calculator is better if you want maintain or gain, not a cut.