Calcolatrice Deficit Calorico – Perdita di Peso
Calcola il deficit calorico giornaliero necessario per raggiungere il tuo peso ideale.
What is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns. Since approximately 7,700 calories equal 1 kg of body fat, a deficit of 500 kcal/day would result in roughly 0.5 kg of weight loss per week.
This calculator first estimates your TDEE (Total Daily Energy Expenditure) using the Mifflin-St Jeor equation, then calculates the daily calorie deficit needed to lose your desired weight within your chosen timeframe.
How TDEE is Calculated
TDEE = BMR × Activity Multiplier. Your Basal Metabolic Rate (BMR) is estimated with the Mifflin-St Jeor formula (the most accurate general-population formula):
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Activity multipliers: Sedentary (×1.2), Light (×1.375), Moderate (×1.55), Active (×1.725), Very Active (×1.9).
Safe Rate of Weight Loss
Health authorities generally recommend losing no more than 0.5–1.0 kg (1–2 lbs) per week, which corresponds to a deficit of 500–1,000 kcal/day. Larger deficits can lead to muscle loss, nutrient deficiencies, and metabolic slowdown.
Most guidelines also recommend a minimum daily intake of 1,200 kcal for women and 1,500 kcal for men. If our calculator returns a target below these thresholds, extend your timeframe or combine diet with increased exercise.
Domande Frequenti
How many calories should I cut per day to lose 1 kg per week?
To lose 1 kg per week, you need a deficit of approximately 7,700 kcal per week, or 1,100 kcal per day. This is a large deficit for most people; many find a 500 kcal/day deficit (0.5 kg/week) more sustainable.
Is a calorie deficit the only way to lose weight?
Calorie balance is the fundamental mechanism of weight change, but the quality of calories matters too. High-protein diets, adequate sleep, stress management, and regular exercise all support fat loss while preserving muscle mass.
What if my target calories are too low?
If the calculator shows a dangerously low target (below 1,200 kcal), extend your timeframe. Losing weight too quickly causes muscle loss and nutrient deficiencies. Aim for a moderate, sustainable deficit over a longer period.
"A deficit of 500 to 1,000 calories per day typically results in a weight loss of 1 to 2 pounds (0.45–0.9 kg) per week. Losing weight at this gradual rate is more sustainable long-term and helps preserve lean muscle mass compared to more aggressive calorie restriction."