This calories to kg reference table shows the body fat change for a range of calorie surplus or deficit values. Every figure is computed with the same engine that powers our Calories to Kg Calculator, so the numbers are exact.
| Calorie surplus or deficit | Body fat change | Body fat change (lb) |
|---|---|---|
| 1,900 kcal | 0.247 | 0.543 |
| 3,900 kcal | 0.506 | 1.114 |
| 5,800 kcal | 0.753 | 1.657 |
| 7,700 kcal | 1.000 | 2.200 |
| 12,000 kcal | 1.558 | 3.429 |
| 15,000 kcal | 1.948 | 4.286 |
| 23,000 kcal | 2.987 | 6.571 |
| 39,000 kcal | 5.065 | 11.143 |
| 54,000 kcal | 7.013 | 15.429 |
| 77,000 kcal | 10.000 | 22.000 |
How to use this table
Find the row closest to your calorie surplus or deficit and read across to the body fat change. For a value between two rows, the real figure sits between them — or enter your exact numbers in the Calories to Kg Calculator for a precise answer.
Need a value that is not in the table? — the Calories to Kg Calculator does it instantly, for free, with the formula and a worked example built in.
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