How much weight can I safely lose per week?

Most experts recommend 0.5–1 kg (1–2 lbs) per week. This requires a daily calorie deficit of 500–1,000 kcal.

What is a calorie deficit?

A calorie deficit occurs when you consume fewer calories than you burn. A deficit of ~7,700 kcal equals approximately 1 kg of fat loss.

As you lose weight, your TDEE decreases. The same calorie intake that created a deficit initially may eventually become maintenance calories.

It's generally not recommended. Eating below BMR can slow metabolism, cause muscle loss, and lead to nutrient deficiencies.

Exercise increases your TDEE, creating a larger calorie deficit. Strength training preserves muscle mass during weight loss.

Plan your weight loss journey with personalised calorie targets and timelines.

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