How it works
Losing 1 kg of body fat takes a deficit of roughly 7,700 kcal. A daily deficit of 500 kcal leads to about 0.5 kg of loss per week — a safe, sustainable pace that protects muscle.
Frequently asked questions
How fast can I safely lose weight?
0.5–1 kg per week is considered safe for most people. Faster loss often comes back.
These calculators give estimates for general guidance only and are not medical advice. Please consult a doctor for health concerns.