How Does Weight Loss Work?
Weight loss occurs when you consistently consume fewer calories than your body burns — creating a calorie deficit. One kilogram of body fat contains approximately 7,700 kilocalories. Therefore, a daily deficit of 550 kcal leads to approximately 0.5 kg of fat loss per week.
Safe Weight Loss Rates
| Rate | Weekly Loss | Daily Deficit | Recommended For |
|---|---|---|---|
| Conservative | 0.25 kg | ~275 kcal | Those close to goal weight |
| Moderate ✅ | 0.5 kg | ~550 kcal | Most people — best for preserving muscle |
| Faster | 0.75 kg | ~825 kcal | Those with significant weight to lose |
| Aggressive | 1.0 kg | ~1,100 kcal | Short-term only, medical supervision advised |
3 Pillars of Successful Weight Loss
- Calorie deficit: Track food intake using a diary app. You cannot out-exercise a poor diet.
- Protein intake: Eat 1.6–2.2g protein per kg of body weight to preserve muscle during the deficit.
- Resistance training: Lifting weights preserves lean mass and keeps metabolism elevated during a cut.
Plateau buster: If weight loss stalls for 3+ weeks, recalculate your TDEE (your needs decrease as you lose weight) and reduce calories by 100–200 kcal, or add 30 minutes of walking daily.