How Long to Lose 10 kg with a 1000-Calorie Deficit?
With an aggressive 1000 kcal/day deficit, losing 10 kg takes approximately 10–11 weeks.
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How to use this tool
- Enter current weight, goal weight and daily calorie deficit in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your estimated weeks and the full breakdown beneath it.
High calorie deficits can accelerate results but should always be pursued with medical supervision to avoid muscle loss.
Frequently asked questions
- How many calories are in a kilogram of fat?
- Approximately 7,700 kcal per kg. Some sources use 7,000–7,700; this calculator uses 7,700.
- Is a 500 kcal/day deficit safe?
- A 500 kcal deficit typically produces about 0.5 kg of loss per week, which is within the NHS and WHO recommended range of 0.5–1 kg per week.