Fat Loss Projection
How much weight a daily calorie deficit should remove per week and per month.
Based on ~3,500 kcal per pound of body fat. Tip: pair with the deficit from the Nutrition tool.
Results
Healthy, sustainable range
Formulas
Weekly loss (kg) = daily deficit (kcal) × 7 ÷ 7,700
Weekly loss (lb) = daily deficit (kcal) × 7 ÷ 3,500
How It Works
The 7,700 kcal per kg rule is a best-case ceiling. Real loss usually runs a little under it because energy expenditure adapts as weight falls — worth discussing alongside the projection.
Sources
- Wishnofsky M (1958). Am J Clin Nutr 6(5):542–546.
- Hall KD (2008). Int J Obes 32(3):573–576 (on the limits of the 3,500 kcal rule).
Questions
How many calories make a kilogram of fat?
About 7,700 kcal (roughly 3,500 kcal per pound). A 500 kcal daily deficit therefore projects to about 0.45 kg a week, though real loss usually runs a little lower over time.
From Classroom to Clients
When your students start coaching, TrainerQ runs these same calculations on real clients — with programs, progress reports and bookings in one place. Free for coaches.