All weight loss rests on a calorie deficit: taking in less energy than your body uses, so that it draws on its fat reserves. A deficit of 7,700 kcal corresponds to roughly 1 kg of fat. A moderate deficit (300 to 500 kcal/day) is the most sustainable: it preserves muscle and limits frustration and the yo-yo effect.
What calorie deficit do you need to lose 1 kg a week?
You need a deficit of about 1,100 kcal a day, which is often too aggressive and hard to keep up. Aim instead for 0.5 kg a week (a 500 kcal deficit), which is healthier and more sustainable.
Can you lose weight without counting calories?
Yes: by favouring filling, minimally processed foods, many people create a deficit naturally. The calculation remains a useful guide so you do not eat too much or too little.
Why not create too large a deficit?
An excessive deficit causes muscle loss, slows your metabolism and triggers cravings and weight regain. Consistency always beats speed.
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