Find your exact daily calorie target based on your metabolism, goal weight, and how fast you want to lose weight.
A calorie deficit means consuming fewer calories than your body burns. Your body then uses stored fat for energy, resulting in weight loss. 1kg of fat equals approximately 7,700 kcal — so a daily deficit of 500 kcal leads to roughly 0.5kg of fat loss per week.
Cutting too aggressively leads to muscle loss, metabolic adaptation, and rebound weight gain. Cutting too little leads to frustration and giving up. The right deficit depends on your BMI, how much you need to lose, and your lifestyle.
No matter how aggressive your deficit, you should never go below 1,500 kcal/day for men or 1,200 kcal/day for women. Below these thresholds, the body starts breaking down muscle for energy and metabolism slows significantly.