Calorie Deficit to Lose 1 kg per Week – And Tips On Doing That

We all want to, as Patrick Bateman eloquently put it, “be thinner, look better”, but most importantly, get results quickly. As we all should be by now aware of, losing weight is a result of caloric deficit, and although it is tempting to eat the least amount possible, however that can severely damage your health. For most people, the biggest amount of fat they can lose in a week, without hurting yourself, is 1 kg. So what is the right calorie deficit to lose 1 kg per week

Calorie Deficit to Lose 1 Kg per week – How Many Calories Per Day?

7700/7 = 1100 calorie deficit per day.

Let me explain. A kilogram of fat is 7700 calories, so in order to lose 1 kg per week you have to be in a caloric deficit of 1100 calories per day. So, how much calories can you eat if you want to lose 1 kg per week?

For an average male, his maintenance calories (amount of calories required to consume to stay the same weight, without gaining or losing) is 2400 per day. Which means that your daily caloric “budget”, the amount of calories you can eat per day if you want to lose 1 kg of weight per week is 1300 (2400-1100=1300)

For an average female, her maintenance calories are around 2000 calories. So if we apply the same principle, in order to lose 1 kg of weight per week you should eat around 900 calories per day (2000-1100=900)

Now because these numbers are for an average male or female, I recommend that you use a calorie calculator to find out what are your maintenance calories and then subtract 1100 to find out what is your allowed caloric budget to lose 1 kg per week.

The Right Way to Go About Losing 1 kg per week

Because losing 1 kg of fat requires a big caloric deficit, you have to be strategic about the way you plan your meals and your caloric budget, so this is my advice.

Eat less meals. Instead of sticking to the classic “3 meals per day”, I advice to eat 2 meals per day instead, and dividing your caloric budget evenly between them. That way, it allows you to eat bigger meals that will fill you up more than a small meal.

Natural Weight Loss Supplements. In order to get results faster, you should consider using natural weight loss supplements that won’t hurt your health and will speed up the process and to end the diet sooner – like TeaBurn

Cardio. I hate myself for saying that, because giving generic fitness advice is my pet peeve. BUT, working out will allow you to eat a couple hundred calories more per day, which on a sharp caloric deficit like the one we are talking about can be really a deal breaker.

If you are interested in weight loss, check out my latest article on olive oil for weight loss!

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