How fast can you lose weight?
The science: 1 kg of body fat contains approximately 7,700 kcal. A 500 kcal/day deficit burns 3,500 kcal per week — enough to lose 0.5 kg of fat per week. At a 1,000 kcal/day deficit, you'd lose 1 kg per week, but this increases muscle loss risk and is harder to sustain.
The recommended rate for most people is 0.5–1 kg per week (500–1,000 kcal/day deficit). This is fast enough to see real progress, slow enough to preserve muscle and maintain the diet long-term.
Factors that affect your rate of weight loss: starting weight (heavier people lose faster initially), activity level, sleep quality, stress, hormones, and how accurately you track calories.
Why muscle matters
Losing muscle slows your metabolism — making future weight loss harder. To prevent this: eat enough protein (1.6–2.2g/kg body weight), do resistance training 3–4 times per week, and avoid cutting calories too aggressively (max 1,000 kcal/day deficit).
Frequently asked questions
How many calories should I eat to lose weight?
Eat 500 kcal below your TDEE (Total Daily Energy Expenditure) to lose approximately 0.5 kg per week. Use the TDEE Calculator to find your maintenance calories, then subtract 500. For faster loss, subtract 750–1,000 kcal — but don't go below 1,200 kcal/day (women) or 1,500 kcal/day (men).
How long does it take to lose 10 kg?
At a 500 kcal/day deficit: approximately 20–22 weeks (5 months). At a 750 kcal/day deficit: approximately 14–15 weeks. Use the Weight Loss Calculator to get a personalised timeline based on your exact weight and deficit.
Do I need to exercise to lose weight?
No — weight loss is primarily driven by a calorie deficit from diet. However, exercise (especially resistance training) helps preserve muscle during weight loss, increases calorie burn, improves health markers, and makes the diet more sustainable by allowing slightly more food.
What is the best diet for weight loss?
The best diet is one you can stick to long-term. Research shows that high-protein diets (1.6–2.2g/kg) consistently outperform other approaches for fat loss while preserving muscle. Beyond protein, choose an eating pattern that fits your lifestyle — whether low-carb, Mediterranean, or simply calorie-controlled whole foods.
Why am I not losing weight in a calorie deficit?
Most common reasons: underestimating portions (cooking oils, sauces, drinks add up significantly), overestimating exercise burn, water retention masking fat loss, or metabolic adaptation after extended dieting. Track accurately with a food scale for 2 weeks and reassess. If still stalled, try a 2-week diet break at maintenance before cutting again.
Is intermittent fasting better for weight loss?
Intermittent fasting (16:8, 18:6) produces the same weight loss as continuous calorie restriction when total calories are equal. Its main advantage is that some people find it easier to eat fewer calories by skipping breakfast. Use the Intermittent Fasting Calculator to set up your eating window and calorie targets.
How much protein should I eat to lose weight?
1.6–2.2g of protein per kg of body weight per day. For an 80 kg person, that's 128–176g protein daily. High protein reduces hunger, preserves muscle during a deficit, and has a higher thermic effect (25–30% of protein calories are used in digestion).
Can I lose weight without counting calories?
Yes — some people lose weight successfully by focusing on food quality (whole foods, high protein, high fibre) without tracking. However, understanding your approximate calorie intake and TDEE gives you a significant advantage and makes results more predictable. Start by tracking for 4–6 weeks to build awareness, then you may not need to track every meal.