The Secret to Healthy Weight Loss
Weight loss happens through a simple principle: you need to burn more calories than you consume. This is called a calorie deficit.
However, a very aggressive deficit can be harmful, causing muscle loss and metabolic problems. Understanding how to create a healthy deficit is crucial for sustainable results.
Our Calorie Deficit Calculator helps you plan this process safely.
How it Works
The Basic Formula:
To lose 1 kg of fat: a deficit of ~7700 kcal is needed.
For healthy loss (0.5 kg/week): a weekly deficit of 3850 kcal is needed (or 550 kcal/day).
How to Create a Calorie Deficit
Eat Fewer Calories
Reduce portion sizes and choose less caloric foods.
Effective, but requires discipline.
Increase Physical Activity
Burn more calories through exercise.
Improves overall health.
Combine Both
The most recommended and sustainable method.
Allows for a moderate deficit from diet and exercise.
Recommended Deficit Table
| Objective | Daily Deficit | Weekly Loss | Suitable for |
|---|---|---|---|
| Conservative Loss | 200-300 kcal | ~0.2-0.3 kg | Beginners, maintaining muscle mass |
| Moderate Loss | 400-500 kcal | ~0.4-0.6 kg | Most people, balanced |
| Aggressive Loss | 600-800 kcal | ~0.7-1.0 kg | With professional guidance, short term |
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Common Errors to Avoid
Attention to these points:
- • Cutting too many calories at once (slows metabolism).
- • Not consuming enough protein (leads to muscle loss).
- • Forgetting about liquid calories (soda, juices).
- • Not adjusting the deficit as you lose weight.
Calculate Your Deficit Now!
Use our calculator and discover your personalized daily calorie goal to achieve your goals safely.
Use the Calculator