The scale will not move in a straight line
Water, glycogen, sodium, digestion, menstrual cycles, training stress, and measurement timing can mask fat change. Compare consistent weekly averages.
A larger deficit is not automatically better
Aggressive restriction raises the chance of fatigue, hunger, poor training, and lean-mass loss. Choose a pace that preserves nutrition and recovery.
Questions, answered plainly
Why use 7,700 kcal per kg?+
It is a rough energy-equivalent convention, not a physiological promise. Real weight change adapts over time.
What if the calculated deficit is negative?+
That is a calorie surplus. The result labels the direction rather than treating it as an error.
Do I need an account to use the calculator?+
No. The web calculators are free and run in your browser without an account.
Sources and further reading
Sources behind the formulas and explanations.