Question 1

How much calorie deficit to lose 1 kg per week?

Accepted Answer

To lose 1 kg per week, you need a daily deficit of approximately 1,100 kcal (since 1 kg of fat ≈ 7,700 kcal). However, this is aggressive and not recommended for most people. A safer rate is 0.5 kg/week (550 kcal/day deficit), which preserves muscle mass and is more sustainable.

Question 2

Is 1,200 calories too low?

Accepted Answer

For most adults, yes. 1,200 kcal/day is the absolute minimum for women and should only be followed under medical supervision. Men should stay above 1,500 kcal. Very low calorie diets cause muscle loss, nutrient deficiencies, metabolic slowdown, and are rarely sustainable long-term.

Question 3

Can I lose weight without exercise, just diet?

Accepted Answer

Yes. Weight loss is primarily driven by calorie deficit, not exercise. Exercise helps preserve muscle, improves health markers, and burns extra calories, but diet alone can achieve weight loss. That said, combining both gives the best results for body composition.

Question 4

How long does it take to lose 10 kg?

Accepted Answer

At a safe rate of 0.5 kg/week, losing 10 kg takes approximately 20 weeks (5 months). At 0.75 kg/week, it takes about 13 weeks. The timeline varies based on starting weight, adherence, and metabolic adaptation. Expect plateaus at weeks 4–6 and 12–14.

Question 5

Why am I not losing weight in a calorie deficit?

Accepted Answer

Common reasons: 1) You're eating more than you think (hidden calories in oil, ghee, snacks). 2) Water retention masking fat loss (especially around menstruation). 3) Metabolic adaptation after prolonged dieting. 4) Inaccurate calorie counting. Try tracking food for a week with a kitchen scale.

Question 6

Should I eat back exercise calories?

Accepted Answer

Generally, no — or only 50% of them. Fitness trackers overestimate exercise calories by 30–50%. Your TDEE calculation already includes your activity level. Eating back all exercise calories often eliminates your deficit entirely.

Question 7

Is intermittent fasting better than calorie deficit?

Accepted Answer

Intermittent fasting is a tool to achieve a calorie deficit, not a replacement for it. IF works for some people because it naturally reduces eating windows and total intake. But if you eat the same calories in a shorter window, you won't lose weight. The deficit is what matters, not the timing.

Question 8

How to break a weight loss plateau?

Accepted Answer

Plateaus are normal — your body adapts to lower calorie intake. Solutions: 1) Recalculate your TDEE at your new weight. 2) Take a 1–2 week diet break at maintenance calories. 3) Increase protein to preserve muscle. 4) Add or change your exercise routine. 5) Ensure you're tracking accurately.

Calorie Deficit Calculator

Frequently Asked Questions

More free tools