How many calories to lose weight?

How Weight Loss Works

To lose weight, you need to create a calorie deficit - consuming fewer calories than your body burns each day.

Safe Weight Loss Rates

• Fast (1 kg/week): 1,000 calorie daily deficit - aggressive but safe for most people
• Moderate (0.5 kg/week): 500 calorie daily deficit - sustainable and recommended
• Slow (0.25 kg/week): 250 calorie daily deficit - easiest to maintain long-term

Important Safety Guidelines

• Never go below 1,200 calories/day (women) or 1,500 calories/day (men)
• If your plan suggests less, choose a slower weight loss rate
• Adjust your plan if you feel extremely tired or weak
• Consult a healthcare provider for significant weight loss goals