How Weight Loss Works
Weight loss occurs when you consume fewer calories than you burn (calorie deficit). 1 kg of body fat ≈ 7,700 calories. To lose 0.5 kg per week, you need a daily deficit of about 550 calories.
Daily Deficit = (Weight to lose × 7700) / (Weeks × 7)
Safe Weight Loss Guidelines
- Lose 0.5-1 kg (1-2 lbs) per week maximum
- Never eat below 1200 cal (women) or 1500 cal (men)
- Prioritize protein (1.6-2.2g/kg) to preserve muscle
- Include strength training to maintain muscle mass