Weight Loss Planner
Translate a weight pace into an approximate average daily deficit model.
Use the calculator below, then review the formula, a numeric example, and the reference table to understand how the weight loss planner result is produced.
Educational tool only. It does not replace advice from a licensed clinician, dietitian, or exercise physiologist.
Calculator inputs
Result
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What is this calculator?
Translate a weight pace into an approximate average daily deficit model. The formula, a worked example, and a reference table are below. Results are for education only, not medical advice.
How it works
Average weekly loss (kg/week) = (start weight − goal weight) ÷ weeks. Rough daily deficit ≈ (total kg to lose × 7700 kcal/kg) ÷ (weeks × 7).
Example
Lose 6 kg over 12 weeks 0.5 kg/week. Rough deficit ≈ (6×7700)/(12×7) ≈ 550 kcal/day (teaching model).
Reference Table
| Value | Meaning |
|---|---|
| Slower | Often higher adherence |
| Faster | May increase lean mass loss risk |
| Very aggressive | Needs medical supervision |
FAQ
Is 7700 kcal per kg exact?
It is a rough teaching constant; individual variance is large.
Water weight?
Early scale drops may be fluid, not fat.
Strength training?
Helps preserve muscle during deficits.
Plateaus?
Adaptive thermogenesis and adherence gaps are common; reassess intake and activity.