Lose weight without guesswork
Set a weekly rate or a fixed daily deficit and we'll show your target calories, expected timeline, and the macro split to keep muscle and energy.
Your details
Activity level
Deficit setting
Your plan
Macros at target
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The math behind the deficit
One kilogram of body fat stores roughly 7,700 kcal. Burn more than you eat, and your body draws the difference from fat stores over time.
- 0.25 kg / week → ~275 kcal/day deficit — gentle, easy to hold.
- 0.5 kg / week → ~550 kcal/day deficit — the clinical sweet spot.
- 0.75–1 kg / week → 800+ kcal/day deficit — aggressive, better with coaching.
Protein protects muscle
The single most important macro in a deficit is protein. Hit 1.6–2.2 g of protein per kilogram of bodyweight to preserve lean mass while losing fat.
Distribute 0.3–0.4 g/kg of protein across 3–4 meals. Combine with 2–3 resistance-training sessions a week to maximise muscle retention.
Frequently asked questions
How many calories is a safe deficit?+
A 300–500 kcal/day deficit is the sweet spot most dietitians recommend. It creates roughly 0.25–0.5 kg of loss per week — fast enough to motivate, slow enough to preserve muscle and adherence.
How many calories to lose 1 kg per week?+
One kilogram of body fat holds about 7,700 kcal, so a 1 kg per week loss needs roughly a 1,100 kcal daily deficit. That's very aggressive for most people — a 500 kcal/day deficit for half that rate is more sustainable.
Is 1,200 calories a day too low?+
1,200 kcal/day is the traditional floor for adult women and is widely considered the minimum safe intake without medical supervision. For men the floor is around 1,500 kcal. Going below these risks muscle loss, nutrient deficiency and rebound.
Why have I stopped losing weight in a deficit?+
Three common reasons: your TDEE drops as you lose weight (recalculate every 4–5 kg), non-exercise activity unconsciously declines, and water-weight shifts mask real fat loss. Keep a consistent weekly average rather than chasing daily numbers.
Do I need to count calories every day?+
No — but it helps enormously at the start. Most people only need to track carefully for 2–3 weeks to learn portion sizes, then switch to a lighter system (plate ratios, meal templates, weekly check-ins).