Weight Loss Calculator
Calculate your personalized weight loss plan based on your goals and lifestyle.
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Table of Contents
Concept
Weight Loss Basics
Weight loss occurs when you consume fewer calories than your body burns. Here's what you need to know:
- 1 pound of fat equals approximately 3,500 calories
- A safe rate of weight loss is 0.5-1kg per week
- Combining diet and exercise is most effective
Guide
Understanding Calorie Deficit
What is a Calorie Deficit?
A calorie deficit occurs when you consume fewer calories than your body burns.
This forces your body to use stored fat for energy, leading to weight loss.
Safe Deficit Range
500-1000 calories per day
This creates a weekly deficit of 3500-7000 calories, leading to 0.5-1kg weight loss per week.
Creating a Deficit
Through diet and exercise
You can create a deficit by eating less, exercising more, or a combination of both.
Tips
Weight Loss Tips
- Track your food intake to ensure you're meeting your calorie target
- Focus on whole, nutrient-dense foods
- Stay hydrated and get adequate sleep
- Incorporate both cardio and strength training
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