Weight Loss Timeline

Setting Realistic Weight Loss Goals

Weight loss is primarily a function of a caloric deficit. While you cannot spot-reduce fat, you can control the timeline by adjusting your intake and activity levels.

The Math Behind the Timeline

• 1 kg of Fat ≈ 7,700 Calories. To lose 1 kg of pure fat, you must burn 7,700 calories more than you consume.
• 1 lb of Fat ≈ 3,500 Calories. To lose 1 lb of pure fat, you must burn 3,500 calories more than you consume.
• Rate of Loss: A deficit of 500 kcal/day generally results in a loss of ~0.5 kg (1 lb) per week.

Safety Note

Medical professionals generally recommend aiming for a weight loss of 0.5 kg to 1 kg (1-2 lbs) per week. Losing weight faster than this often results in muscle loss and metabolic slowdown.