How Many Calories to Lose 1 kg of Fat
Body fat stores about 7200 kcal/kg, so weight lost (kg) = total calorie deficit / 7200. A 500 kcal/day deficit for 30 days = 15000 kcal, about 2.08 kg of fat (actual is slightly less due to metabolic adaptation).
Open the interactive Everyday Lifestyle tool →Formula: kg lost = deficit kcal / 7200
Key facts
| Formula | kg lost = deficit kcal / 7200 |
|---|---|
| Fat energy density | 7200 kcal/kg |
| 7200 kcal deficit | 1 kg |
| 500 kcal/day x 30 days | ~2.08 kg |
Frequently asked questions
How many calories to lose 1 kg of fat?
About 7200 kcal. Lose it via a sustained deficit; 500 kcal/day for ~14 days totals 7000 kcal.
How much fat does a 500 kcal daily deficit lose in a month?
About 2.08 kg: 500 x 30 = 15000 kcal, divided by 7200 kcal/kg.
Why is real weight loss often less?
Metabolic adaptation lowers daily burn over time, so actual loss tends to be slightly below the calculation.
Related pages
The calculations on this page are estimates based on common general-purpose formulas. They are not medical advice -- consult a doctor or other qualified professional for decisions about your health.
Fat Loss Calorie Deficit is part of Everyday Lifestyle on GOAT Lab — a free reference you can use without signing up, and it works offline. Open the tool above for any custom value.
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