How to Use the Diet Weight Loss Simulator
One kilogram of body fat equals approximately 7,700 kcal. The larger your daily calorie deficit, the faster you lose weight. This simulator calculates the theoretical time to reach your target weight and helps you set a realistic diet plan.
A safe rate of loss is 0.5–1 kg per week. Daily deficits exceeding 1,000 kcal increase risk of muscle loss and nutritional deficiencies. Actual weight change may differ from projections due to water retention, meal timing, and individual metabolism.
Frequently Asked Questions
About 7,700 kcal per kg. A 500 kcal daily deficit leads to approximately 0.45 kg of loss per week.
300–700 kcal per day is the recommended healthy range. Over 1,000 kcal risks muscle loss and nutrient deficiency.
As weight drops, BMR decreases too, slowing progress at the same deficit. Changing exercise routine or adding refeed days can help break through plateaus.