免费减重计算器
计算安全减重所需的每日热量缺口和预期时间线。
cal
weeks
Weight Loss per Week
1.00 lbs
Total Weight Loss12.0 lbs
Total Weight Loss (kg)5.4 kg
Weekly Deficit3,500 cal
Weight Loss per Week vs Daily Caloric Deficit
公式
Weight Loss Calculation
Pounds per week = (Daily Deficit x 7) / 3,500
Approximately 3,500 calories equals one pound of body fat.
Safe Weight Loss Rates
A deficit of 500-1000 cal/day is generally considered safe.
计算示例
A 500 calorie daily deficit over 12 weeks.
- 01Weekly deficit = 500 x 7 = 3,500 cal
- 02Loss per week = 3,500 / 3,500 = 1.0 lb/week
- 03Total loss = 1.0 x 12 = 12.0 lbs
- 04In kg = 12.0 x 0.454 = 5.4 kg
常见问题
How much weight can I lose per week safely?
Most health experts recommend 1-2 lbs per week (a deficit of 500-1000 cal/day). Faster loss may lead to muscle loss and nutrient deficiencies.
Is 3,500 calories really 1 pound?
The 3,500 cal/lb rule is an approximation. Actual results vary because your metabolism adapts over time and weight loss is not purely fat.
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