Question 1

How long does it take to lose 10 kg?

Accepted Answer

At a moderate calorie deficit of 500 calories per day, you can expect to lose about 0.45 kg (1 lb) per week. So losing 10 kg would take roughly 22 weeks (about 5.5 months). A milder deficit takes longer but is more sustainable, while an aggressive deficit is faster but harder to maintain and may lead to muscle loss.

Question 2

What is a safe rate of weight loss?

Accepted Answer

Most health professionals recommend losing 0.5-1 kg (1-2 lbs) per week. This corresponds to a daily calorie deficit of 500-1000 calories. Losing weight faster than this often means you are losing muscle along with fat, and it is harder to sustain long-term. Slow, steady weight loss is more likely to stay off.

Question 3

How many calories should I cut to lose weight?

Accepted Answer

A deficit of 500 calories per day will produce about 0.45 kg of weight loss per week. Start by calculating your Total Daily Energy Expenditure (TDEE) — the calories you burn daily — then subtract your chosen deficit. Never go below 1200 calories (women) or 1500 calories (men) without medical supervision.

Question 4

Why does weight loss slow down over time?

Accepted Answer

As you lose weight, your body requires fewer calories to function (lower TDEE). This means the same calorie intake that created a deficit initially becomes closer to maintenance. This is called metabolic adaptation. To continue losing, you may need to slightly reduce calories or increase activity. Our calculator accounts for this by recalculating TDEE as your weight decreases.

Question 5

Is a 1000 calorie deficit safe?

Accepted Answer

A 1000 calorie deficit can be safe for larger individuals with more weight to lose, but it is aggressive for most people. It may lead to fatigue, nutrient deficiencies, and muscle loss. A 500 calorie deficit is generally recommended as a sustainable starting point. If you have significant weight to lose, consult a healthcare provider about an appropriate deficit level.

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