To lose weight, you need to create a calorie deficit, which means burning more calories than you consume. A commonly recommended and healthy calorie deficit is about 500 calories per day. This deficit typically leads to a weight loss of about 1 pound (approximately 0.45 kg) per week because 1 pound of fat is roughly equivalent to 3,500 calories
. Here are the key points:
- Calorie deficit for weight loss: A daily deficit of 500 calories is effective and sustainable for healthy weight loss
- Calories to burn to lose 1 pound: You need to burn or cut about 3,500 calories to lose 1 pound of fat
- Calories to burn to lose 1 kg: About 7,700 calories need to be burned or cut to lose 1 kilogram
- How to create a deficit: You can achieve this by eating fewer calories, increasing physical activity, or combining both methods
- Safety note: Avoid eating fewer than 1,200 calories per day for women and 1,500 for men, as too low calorie intake can be harmful and slow metabolism
In summary, to lose weight, aim to burn or reduce your calorie intake by about 500 calories daily, which should result in roughly 1 pound of weight loss per week. Adjustments may be needed based on your individual factors like age, sex, weight, and activity level
. Always consult a healthcare professional before starting a weight loss plan.
