Calculate your calorie deficit

Weight loss = spending more than you eat. But by exactly how much? Too aggressive → yo-yo effect. Too gentle → no progress. Find your balance.

Lose weight without deprivation

FoodCraft adapts recipes to your calorie deficit. Tasty and filling meals, automatically calibrated.

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Le déficit calorique : comment ça marche ?

To lose 1 kg of fat, you need to burn about 7,700 kcal more than you eat. With a deficit of 500 kcal/day, that's ~0.5 kg per week — a healthy and sustainable pace.

A deficit is created in two ways: eating less (reducing portions) or moving more (increasing activity). Ideally, it's a mix of both.

Quel déficit choisir ?

Light deficit (300 kcal/day): the most comfortable. You're less hungry, you keep your energy, but results are slow. Ideal if you have little weight to lose or are patient.

Moderate deficit (500 kcal/day): the sweet spot. ~0.5 kg/week is the pace recommended by most health professionals. It's sustainable over time without major frustration.

Aggressive deficit (700 kcal/day): fast but risky. More fatigue, more cravings, risk of muscle loss. Best reserved for people with a lot of weight to lose, ideally supervised.

Éviter l'effet yoyo

The yo-yo effect always comes from a deficit that's too brutal and maintained for too long. Your body adapts: it slows down your metabolism, increases hunger, and stores fat more easily as soon as you eat normally again.

The solution: a moderate deficit, high protein (to protect muscle), strength training, and regular breaks (1 week at maintenance calories every 8-12 weeks).

Questions fréquentes

Combien de temps pour perdre 10 kg ?
With a moderate deficit of 500 kcal/day: about 20 weeks (5 months). With a light deficit: about 33 weeks (8 months). Patience is key — sustainable results take time.
Puis-je perdre plus de 1 kg par semaine ?
It's possible at first (water loss) but not recommended for the long term. Beyond 0.5-0.7 kg/week, you risk losing muscle along with fat.
Dois-je garder le même déficit tout au long ?
No. The more weight you lose, the more your TDEE drops. Recalculate your deficit every 4-6 weeks to maintain the same rate of loss.
Je peux manger plus le week-end ?
Yes, if you compensate during the week. What counts is the average deficit over 7 days. A small surplus on Saturday balanced by a larger deficit during the week = the same result.

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