Your 7-day calorie plan
Starting today. Weekend days are highlighted when you choose to eat a little more on them.
7 Day Weight Loss Calorie Calculator
A week is long enough to see progress and short enough to stay focused. Pick a pace and get a calorie target for each of the next seven days, plus an honest look at how much of the scale change will be fat and how much is water.
Fat you can lose in 7 days
0 kg
- Weekly deficit0
- Average per day0
- Scale may show, week one0
- Keep it up for 4 weeks0
Why the scale drops faster in week one
Your body stores carbs as glycogen, and every gram of it holds about three grams of water. When you eat less, especially fewer carbs, you use up some of that store and the water goes with it. That's why many people see 1–2 kg vanish in the first week, then a slower drop after.
It isn't fake progress, but it isn't fat either. Real fat loss comes from your calorie deficit: about 7,700 calories for each kilo. Judge your plan by weeks two to four, when the water has settled.
Making the week count
- Plan meals for the first three days. Most diets slip on the days you didn't think about.
- Keep weekends in the plan. Eating a bit more on Saturday and Sunday is fine if the weekly total stays the same.
- Weigh yourself on day 1 and day 8, at the same time, after the bathroom and before eating.
- Don't crash diet for a quick number. Losing 3 kg in a week is mostly water and comes back just as fast.
One-week weight loss questions
How much weight can I lose in 7 days?
Most people can lose about 0.25 to 0.75 kg (half a pound to 1.5 pounds) of actual fat in a week. The scale may show more, often 1 to 2 kg, because of water loss in the first week.
Is it safe to lose 2 kg in a week?
Losing 2 kg on the scale in your first week is common and usually just water. Trying to lose 2 kg of fat every week means a very large deficit, which most people can't sustain and isn't recommended without a doctor.
How many calories should I eat to lose 1 kg in a week?
You'd need a deficit of about 1,100 calories a day, which is too steep for most people. A 500-calorie daily deficit, about half a kilo a week, is a better target.
Why did I gain weight after a good week?
A salty meal, a hard workout, poor sleep or your cycle can all add water weight overnight. Look at your average over a couple of weeks instead of a single morning.
Can I eat more on weekends and still lose weight?
Yes. What matters is your weekly total. Eating a little less Monday to Friday gives you room for more on Saturday and Sunday.
Want a plan that runs past one week? The calorie deficit calculator plans every week until you reach your goal weight.
Open the deficit calculator