How Long to Lose 5 kg with a 300 kcal/Day Deficit?
Losing 5 kg at a 300 kcal/day deficit takes approximately 19 weeks.
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.
See the estimated timeline to shed 5 kg with a modest 300-calorie daily deficit.
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.