Feb 21, 2025
Based on energy balance principles, a 7,500–7,700 calorie shortfall is estimated to result in a 1 kg reduction in body fat.
Source: Canva
One kilogram of fat might be lost over the course of a week with a daily deficit of roughly 1,100 calories.
Source: Canva
It can be challenging to maintain such a significant calorie deficit, which might result in unsustainable eating patterns or nutritional deficiencies.
Source: Canva
It becomes more difficult to maintain the same calorie deficit when weight lowers because resting energy expenditure decreases as well.
Source: Canva
How well a person loses weight depends on a number of factors, including lifestyle, hormones, and metabolism.
Source: Canva
For long-term, healthy weight management, gradual adjustments work better than drastic calorie reductions.
Source: Canva
The ultimate guide to healthy weight loss