Fat Loss
Lose weight timeline
Current Weight
toggle ↔
Goal Weight
Timeline
10
weeks to reach goal
2.5
kg/month
0.5
kg/week
75
cal deficit/day
Safe fat loss
Safe rate: 0.5-1kg per week. Faster loss risks muscle loss and isn't sustainable.
1kg fat ≈ 7,700 calories. A daily deficit of 500-1,000 cal = 0.5-1kg loss per week.
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