How the plan is calculated
- We estimate your BMR with the Mifflin-St Jeor equation and multiply it by your activity level to get your maintenance calories.
- One kilogram of body fat stores roughly 7,700 kcal. To lose 0.5 kg a week you need a deficit of about 3,850 kcal a week, or 550 kcal a day.
- Your daily target = maintenance calories − daily deficit. We never go below 1,200 kcal (women) or 1,500 kcal (men).
What pace is safe?
Losing 0.5–1 kg a week is safe for most adults. Faster loss usually means losing more muscle and feeling hungry and tired, which makes it hard to keep going. Slow and steady loss is far easier to maintain.
Tips that make a deficit easier
- Fill half your plate with vegetables and salad.
- Include protein at every meal: dal, paneer, eggs, curd, chicken, fish or sprouts.
- Cut back on sugary chai, sweets, fried snacks and sugary drinks first.
- Walk 7,000–10,000 steps a day; see the steps to calories calculator.
- Sleep 7–9 hours; poor sleep raises hunger.
Frequently asked questions
How many calories should I eat to lose 1 kg a week?
About 1,100 kcal a day below your maintenance calories. For many people that is too aggressive; 0.5 kg a week is easier to sustain.
Why has my weight loss slowed down?
As you get lighter, your body needs fewer calories, so the same diet creates a smaller deficit. Water shifts also hide fat loss for a week or two. Recalculate every 4–6 weeks.
Can I lose weight without exercise?
Yes, a calorie deficit alone causes weight loss, but exercise helps keep muscle, improves health and makes the deficit bigger.
What is the minimum I should eat?
Most experts advise at least about 1,200 kcal for women and 1,500 kcal for men unless a doctor supervises a lower plan.
Sources
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. American Journal of Clinical Nutrition, 1990. Link
- National Institute of Diabetes and Digestive and Kidney Diseases (NIH). Body Weight Planner. Link
- Hall KD, et al. Quantification of the effect of energy imbalance on bodyweight. The Lancet, 2011.
Last updated: 20 October 2026. Read our editorial policy.
